November 2024

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row/Bike or 600m Run 20 Over the Rower Burpees MRX Over Bar Burpees 10 Power Cleans 155/105lbs MRX 115/75 *One Athlete Works, One Rests, share the reps as desired* Special Agent […]

For Time: (40min cap) Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups Navy “JT” 21 – 15 – 9 Reps: Handstand Push-Ups Ring Dips MRX Bar Dips Push-Ups Air Force “DT” 5 Rounds: 12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power

HERO WOD “GUNNY” (RX+) For Time: (45min cap) 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups 50 Sit-Ups 1 mile Run RX+ Weight Vest 20/14lbs 50 Push-Ups 50 Sit-Ups 1 mile Run RX+ Weight Vest 20/14lbs CSM Martin “Gunny” Barreras, 49, of Tucson, AZ, died 13 May 14, of wounds he sustained while leading

For Time: (30min cap) 800m Run / Row or 2k Bike 21 Left Arm Dumbbell/Kettlebell Thrusters 21 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Ring Rows 21 Right Arm Dumbbell/Kettlebell Thrusters 600m Run / Row or 1.5k Bike 15 Left Arm Dumbbell/Kettlebell Thrusters 15 Chest to Bar Pull-Ups RX+ Strict Chest to

Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* For Time: (20min cap) 400m Run / Row or 1k Bike 8 Deadlifts 315/215 RX+405/265 MRX 255/175 16 Double Push-up Burpees 600m Run / Row or 1.5k Bike 32 Ring Dips RX+ Ring Strict MRX Bar Dips 12 Deadlifts 400m Run /

Roxanne Song Warm-up Every-time they say Roxanne perform a burpee. Team WOD 6 Rounds For Time: (24min cap) P1 & P2 – 6 Synchronized Shoulder to Overhead or Handstand Push-Ups P1 & P2 – 6 Alternating Over the Bar Burpees P1 & P2- 9 Synchronized Front Squats P1 & P2 – 6 Alternating Over the

Build Up (squat or power) E2MOM Power Cleans 10 – 5 – 1 Squat Cleans 9 – 6 – 3 Hang Cleans 3 – 2 – 1 12min AMRAP: 3 Power Cleans 6 Hang Cleans 9 Box Jump/Step-ups Barbell Weights = 155/105lbs RX+185/125 MRX 95/65 Box Heights = 24/20” RX+30/24” MRX 20/18″ Core & Grip

“KettleBells vs. WallBalls” by DB 10min AMRAP: 20 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 20 Kettlebell Goblet Squats 10 Toes to Bar MRX Plate V-Ups 15/10lbs Rest 5min 10min AMRAP: 20 Wallball Shots 20/14 to 10/9’ MRX 20/10 to 9’ 20 Wallball Sit-Ups 10 Pull-Ups RX+Chest to Bar MRX Ring Rows **Athletes Choice on which

Build Up E2MOM Strict Press 10 – 5 – 1 Push Press 9 – 6 – 3 Split/Push Jerk 3 – 2 – 1 For Time: (17min cap) 1000m Run/Row or 2.5k Bike 30 Handstand Push-Ups RX+ Strict or 10 Wall Walks 800m Run/Row or 2k Bike 30 Shoulder to Overhead 135/95lbs RX+165/115 MRX 95/65

“Waning Days” by DB 10-9-8-7-6-5-4-3-2-1 reps for time: (30min cap) Over the Bar Burpees Deadlifts 225/155lbs RX+315/215 MRX 185/125 Wallball Sit-Ups 20/14lbs RX+GHD Wallball MRX 20/10 Flexibility & Core Development 2×15 Reverse Rower Tucks 1min Couch Stretch (each leg) 2×10 Skin the Cats 1min Head to Floor Straddle Stretch 2×15 Hip or Back Extensions 1min