September 2024

Clean & Jerk Build-up E3MOM 8 – 4 – 2 – 1 – 1 “Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX 95/65 800m Run/Row or 2k Bike 6 Clean & Jerks 600m Run/Row or 1.5k Bike 4 Clean & Jerks 400m Run/Row or 1k Bike […]

“Team Fast Fifties” by DB For Time: (40min cap) 50 Kettlebell Swings (synchronized, i.e.50ea) 50 Box Jumps Overs (alternating, i.e. 25ea) 50 Pull-ups RX+Chest to Bar (1 hangs, 1 works) 50 Back Rack Barbell Lunges (alternating) 50 WallBall Sit-ups 2′ apart (partner passing) 50 Shoulder to Overhead (1 holds locked Overhead, 1 works) 50 Calorie

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches 135/95lbs MRX 95/65 OR Randisabelly For Time: (15min cap) 30 Power Snatches 75/55lbs MRX 65/45 15 Squat Snatches 135/95lbs MRX 95/65 30 Power Snatches 75/55lbs MRX 65/45 *One

“Confused KAREN” by DB For Time: (25min cap) 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m RUN / Row or Bike 2k 50 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 800m ROW / Run or 2k Bike 25 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9′ 400m RUN /

Hang Clean E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* MainSite WOD 50 – 40 – 30 – 20 – 10 reps For Time of: (22min cap) Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run after Each Set KettleBell & Core Development 10 Turkish Get-Ups Right Arm 15 Kettlebell Curls (each

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* TEAM WOD 6min AMRAP: Partner 1 ROWS 600m Partner 2 RUNS 600m or 1.5k Bike 15 Alternating Hand Release Push-Ups 12 Synchronized Deadlifts 9 Synchronized Hang Cleans 6 Alternating Shoulder to Overhead 3 Synchronized Thrusters Max Alternating Over the Bar Burpees

Back Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* Four 3min Rounds of: 10 Front Squats 135/95 RX+185/125 MRX 95/65 5 Bar Muscle Ups or 10 Pull-Ups or 15 Ring Rows Max Calorie Row or Bike Rest 2 minutes between rounds *Score is total calories from all 4 rounds* Core

“Rev1 Filthy Fifties” For Time: (40min cap) 50 Box Jumps 24/20″ MRX 20/18″ 50 Pull-ups MRX Jumping (wrist folds at bar) 50 Kettlebell Swings 24/16kgs MRX 20/12 50 Kettlebell Goblet Lunges (alt legs) MRX Lunges 50 Knees to Elbows 50 Push Press 75/55 MRX 45/35lbs 50 Back/Hip Extensions 50 WallBall Shots 20/14lbs to 10/9′ MRX

Hang Squat Clean Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 For time: (16min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Squat Cleans 95/65 RX+135/95 MRX 75/55 1 – 2 – 3 – 4