October 2024

Bench Press E3MOM 5 sets x 5 reps 5 Rounds For Time: (20min cap) 200m Run / Row or 0.5k Bike 10 Left Arm Dumbbell Push-ups (Left hand on DB) 10 Right Arm Dumbbell Snatch 10 Right Arm Dumbbell Push-ups (Right hand on DB) 10 Left Arm Dumbbell Snatch 1 Rope Climb 15’ RX+ Legless […]

“JASON vs. FREDDY 3” by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/55 13 Pull-Ups MRX Ring Rows 6 Over the Bar Burpees 4min REST “FREDDY” 13min AMRAP: Buy-in Treat of 800m Run / 2km Bike Then

Team WOD #1 (10 min cap) 2000m Row or 5k Bike For Time (Rules =P1 / P2 must switch every 250m for Row and 0.5k for Bike) Rest 5min from time cap WOD #2 20min AMRAP: 20 Alternating Deadlifts 6 Alternating Over the Bar Burpees 20 Alternating Hang Cleans 6 Alternating Over the Bar Burpees

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 5 Rounds For Time: (20min cap) 50 Doubles or 50 Crossovers 15 Toes to Bar 5 Shoulder to Overhead 155/105lbs RX+185/125 MRX 95/65 Rest 1min after Each Round Core & Shoulder Development 10 Skin the Cats 15 Double KettleBell Bottoms

“Tricky Tabata” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2 minute/rotate Tabata Toes to Bar Rest 2 minute/rotate Tabata Kettlebell Goblet Step-Ups 30/24/20/18/12″ Rest 2 minute/rotate Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs Rest 2 minute/rotate Tabata Over the Bar

“The Walking Dead 5K” by DB 5 Rounds For Time: (35min cap) 6 Deadlifts 315/215lbs RX+365/240 MRX 255/175 1000m Run / Row or 2.5k Bike Core, Guns & Flexibility Development 2×15 Barbell Curls 1min High Plank Hold 30sec each Stretch (Straddle, Couch Stretch, Scorpion, Lowerback/trunk Twist, Splits) 2×15 Kettlebell Curls 1min Hollow Hold 30sec each

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Power Cleans 20 Strict Press 400m Run/Row or 1k Bike 40 Hang Cleans 40 Push Press 600m Run/Row or 1.5k Bike 60 Sumo Deadlift High Pull 60 Shoulder to Overhead 800m Run/Row or 2k Bike Barbell = 75/55lbs RX+95/65 MRX 45/35lbs Handstand & Core Development

Front Squats E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 14min AMRAP: 14/12 Calorie Row / Bike or 200m Run 7 Squat Clean Thrusters Barbell = 135/95lbs RX+165/115 MRX 95/65lbs Core & Pistol Development 15 Wallball Leg Lifts 15 Pistols Left Leg 15 Evil Wheels 15 Pistols Right Leg 15 V-Ups

MainSite WOD 4 Rounds For Time: (40min cap) 25ft Handstand Walk or 4 Wall Walks 25 Pull-ups MRX Ring Rows 25ft Handstand Walk or 4 Wall Walks 25 Push-ups 25ft Handstand Walk or 4 Wall Walks 25 Sit-ups (anchored) 25ft Handstand Walk or 4 Wall Walks 25 Air Squats Flexibility Development 1min Couch Stretch or

Sumo-Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 20min AMRAP: 25/20 Calorie Row / Bike or 400m Run 10 Sumo-Deadlifts 2 Rope Climbs 15’ RX+ 1 legless & 1 with legs MRX 2/10’ or 1/15’ Barbell = 255/175lbs RX+315/215 MRX 185/125 Dead Development & Stretching -15 Left Leg Left Arm