October 2024

Strict Press = 10 – 5 – 5 – 20 E3MOM *going for a 20 rep max* “GOOD LUCK” by DB 5 Rounds for time: (15min cap) 45 Double unders 15/10 Push-ups RX+ Toes on Wallball 15 Kettlebell Swings 24/16kg RX+ 32/24kg MRX 20/12kg 15 Wallball Sit-Ups 20/14 MRX 20/10 Core & Chest Development 2×20 […]

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) Main Site Benchmark WOD “Ingrid” 10 Rounds For Time: (20min cap) 3 Snatch 135/95lbs MRX 95/65lbs 3 Over the Bar Burpees Core & Snatch Development 2×10 Right Knee to Left Elbow Plank Tucks 2×15 GHD Sit-Ups 2×10

HERO WOD “Nickman” 10 Rounds For Time: (45min cap) 200m Farmers Carry with Dumbbells 50/35 MRX 35/20 RX+ Carry a 50 & 35 / 35 & 20lb Dumbbells 10 Strict Pull-Ups RX+ 35/20lb weighted/Dumbbell Pull-ups MRX Pull-ups 20 Dumbbell Snatches (alt arms) 50/35lbs MRX 35/20 *Based on Nickman* logistic modifications* U.S. Army Spc. Nicholas B.

3 Rounds For Time: (24min cap) 10 Deadlifts 135/95lbs MRX 95/65lbs 5 Over the Bar Burpees 10 Hang Cleans 5 Over the Bar Burpees 10 Shoulder to Overhead 400m Run/Row or 1k Bike 5 Ground to Overhead Rest 2min after Each Round Core Development 2×15 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs 2×15 Kettlebell

Run/Row 600m or 1.5k Bike x 8min E4MOM (score is slowest time of the 2) Team WOD #1 20min AMRAP: P1 – 200m Run – P2 – 200m Row or 0.5k Bike 20 Synchronized Kettlebell Swings 15 Partner Passing WallBall Situps 10 Alternating Burpee Pull-Ups RX+ Chest to Bar Kettlebells = 24/16kgs RX+32/24 MRX 20/12

Deadlift Build-up E3MOM 8 – 4 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds for Total Reps of: 2min AMRAP: 20 Calorie Row/Bike or 400m Run Max Deadlifts in Remaining Time Rest 2min Barbell = 225/155lbs RX+275/185 MRX 185/125 Core Development & Stretching 1min Hip Extension Hold with 1 Hip Extension every

Hang Squat Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 15min AMRAP: 100 Double Unders 50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 25 WallBall Sit-Ups 5 Hang Squat Cleans Barbell = 165/115lbs RX+205/135 MRX 115/75 Core & Leg Development 2×10 Double Kettlebell Front Rack Reverse

Split Jerk Build Up: E2MOM 8 – 4 – 2 – 2 – 1 – 1 4 Rounds For Time: (20min cap) 10 KB Goblet Strict Press 15 KBS 200m Run / Row or 1K Bike 4 Shoulder To Overhead rest 2 minutes after each round KBs = 24/16kg RX+ 32/24kg MRX 20/12kg Barbell =

“The Christopher Columbus Chipper” For Time: (30min cap) 14 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch 14 Overhead Squats 14 Push-Ups 500m Nina Row or 1.2k Bike **Add cargo/weight** 14 Over the Bar Burpees 14 Power Cleans 115/75 RX+135/95 MRX 95/65 14 Thrusters 500m Pinta Row or 1.2k Bike

HERO WOD “MAXTON” (RX+) 13 Rounds For Time: (50min cap) 8 Strict Pull-Up RX+Strict w/Weight Vest MRX Pull-ups 26 Box Step-ups 24/20” RX+24/20”w/Weight Vest 21 Burpees RX+w/Weight Vest MRX 20/18” *Weight Vest RX+ = 20/14lbs* In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack