September 2024

Squat Snatch Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD (RX+) 10 – 8 – 6 – 4 – 2 reps For Time of: (20min cap) Squat Snatch 135/95 RX+185/125 MRX 95/65 200m Run after Each Set Core & Snatch Development 2×10 Evil Wheels 2×10 Weight

*One Attempt Max Kettlebell Swings (American) 8min cap non-stop/unbroken 40/32/28/24/16/12kgs *Athletes Chooses Load, can be different than WOD weight* Team WOD “Helen with a Friend” by DB 3 Rounds For Time: (18min cap) P1 -400m Row or 1k Bike / P2 -400m Run **Same Time / Switch Each Round** P1&P2 – 21 Synchronized Kettlebell Swings

Hero WOD “JAG 28″ For Time: (30min cap) Run 800m 28 Kettlebell Swings 32/24kgs MRX 24/16kgs 28 Strict Pull-ups MRX Ring Rows 28 Kettlebell Hang Clean & Jerk (*14 each arm*) 28 Strict Pull-ups MRX Ring Rows Run 800 meters Hero WOD for an Alabama Airmen on the Air Force’s Birthday U.S. Air Force Senior

Deadlift Build-up E3MOM 11 – 9 – 6 – 3 – 1 11min AMRAP: 11 Toes to Bar 11 Deadlifts 275/115 RX+315/215 MRX 185/125 11 Box Jump Overs 24/20” RX+30/24 MRX 20/18” Core & Grip Development 200m One Arm Kettlebell/Dumbbell Farmer Carry (switch) 30 Kettlebell/Dumbbell Push-Ups 20 Double Kettlebell Suitcase Deadlift Jumps 1-3” 100m Plate

Push Press 5 x 10 E3MOM 50-60% 3 Rounds For Time: (20min cap) 21 Right Arm Dumbbell/Kettlebell Shoulder to Overhead 21 Pull-ups RX+ Chest to Bar MRX Ring Rows 21 Left Arm Dumbbell/Kettlebell Shoulder to Overhead 400m Run/Row or 1k Bike Rest 2min between Rounds Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20 Kettlebells = 24/16kgs

Hero WOD “TAMA” For Time: (31min cap) 800m One Arm Kettlebell Farmer Carry 32/24kgs MRX 24/16kgs 31 Toes to Bar 31 Push-Ups 31 Front Squats 95/65 MRX 75/55 400m One Arm Kettlebell Farmer Carry 31 Toes to Bar 31 Push-Ups (add weight to the bar) 31 Hang Power Cleans 135/95 MRX 95/65 200m One Arm

For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5k Bike For Time: (25min cap) 400m Run/Row or 1k Bike 20 Handstand Push-Ups or 5 WallWalks 10 Front Rack Lunges (alt/backward) 400m Run/Row or 1k Bike 20 Shoulder to Overhead 95/65 RX+115/75 MRX 75/55 10 Hang Split Cleans (alt legs)

Thruster Build-up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 MainSite WOD 5 Rounds For Reps of: In 2 minutes: 10/7 Calorie Row/Bike 10 Over the Bar Burpees In remaining time: Max Rep Squat Clean Thruster 95/65 MRX 75/55 Rest 2min between Rounds Core Development 10 Weighted Sit-ups 20

Sumo Deadlift 5 x 10 E3MOM 50-60% 6min AMRAP: 8 Sumo Deadlifts 255/175lbs MRX 165/115 4 Chest to Bar Pull-Ups RX+ Bar Muscle Ups MRX Pull-Ups 32 Double Unders REST 3min/ Reduce Weight or Add Weight 6min AMRAP: 8 Sumo Deadlift High Pull 115/75lbs MRX 75/55 8 Pull-Ups RX+Chest to Bar MRX Ring Rows 64