October 2024

For Time: (30min cap) 1000m Run/Row or 2.5k Bike 75 Kettlebell Sumo Deadlift High Pulls 24/16kgs RX+32/24 MRX 20/12kgs 50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 25 Deadlifts Body Weight / 75% Body Weight 50 Wallball Sit-ups 75 Kettlebell Swings 1000m Run/Row or 2.5k Bike Core & Guns Development 20 Back Extensions […]

Hang Power Snatch Build Up – – E2MOM 8 – 4 – 2 – 2 – 1 – 1 2 Rounds For Time: (20min cap) 10 Overhead Squats 95/65 RX+115/75 MRX 75/55 10 Box Jump Overs 24/20” RX+30/24 MRX20/18 20 Hang Power Snatch 10 Thrusters 10 Toes to Bar 20 Box Jumps 10 Chest to

Run/Row 200m or Bike 0.5K – – E3MOM x 12min (score is the slowest time of the 4) MainSite WOD 7 Rounds For Time: (21min cap) 7 One Arm Dumbbell Devil’s Press 100m One Arm Farmer Carry *switch arm as needed* Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20 Core Isometric Tester: 1min Dip Hold straight

Power Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 Team WOD 18min AMRAP: P1 – 18 Calorie Row / P2 – 18 Calorie Bike or 300m Run P1 & P2 – 18 Alternating Over the Bar Burpees P1 & P2 – 9 Synchronized Cleans * P1 / P2

Front Squat Build Up — E3MOM 8 – 4 – 2 – 1 – 1 8 Minute AMRAP of: Buy-in: 800m Run/Row or 2K Bike Then, 4 Ring or Bar Muscle-ups MRX Jumping Chest to Bar 8 Front Squats 155/105 MRX 115/75 rest 2 minutes 8 Minute AMRAP of: Buy-in: 800m Run/Row or 2K Bike

Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2″/4″ rise 30 Deadlifts 135/95 MRX 95/65 40 Sit-ups (barbell, anchored) 50 Double Unders rest 3 minutes between rounds *compare to 24 Sept 23; 11 Sept 22* Flexibility Development Spend 3 minutes on banded shoulder stretches 2x30sec Couch stretch

HERO WOD “René” 7 Rounds For Time: (40min cap) 400m run 21 walking lunges 15 pull-ups MRX ring rows 9 burpees Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand

“Kettlebell Killed the Rocket Man” by DB For Time: 30min cap 10 KBS. 24/16lg RX+ 32/24kg MRX 20/13kg 30 Goblet Squats 600m Rocket RUN 15 KBS 25 Goblet Squats 500m Rocket ROW or 1.2K Bike 20 KBS 20 Goblet Squats 400m Rocket RUN 25 KBS 15 Goblet Squats 300m Rocket ROW or .7K Bike 30

Bench Press Build Up E3MOM 8 – 4 – 2 – 1 – 1 13min AMRAP: 13 L arm DB Snatch 13 L arm DB push-ups 13 calorie Row/Bike or 200m run 13 R arm DB snatch 13 R arm DB push-ups DBs = 50/35lb RX+ 65-70-75lb/45-50-55lb MRX 35/20lb Core & Chest Development 2 x

Pull-Up and Muscle-Up Training 1min max strict pull-ups or ring rows rest 2 minutes 1min max strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max strict MUs or strict C2B or strict pull-ups or ring rows rest 2 minutes 1min max weighted MUs or weighted C2B or weighted pull-ups or ring