December 2024

Differing Deadlifts Build Up E2MOM 9 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettkebell Deadlifts 6 Barbell Deadlifts – 12 Right Arm Right Leg Kettlebell Deadlifts – 12 Left Arm Left Leg Kettlebell Deadlifts 3 Barbell Deadlifts MainSite WOD Every 1 minute, complete: 1 Wall Walk […]

Tempo Overhead Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 14min AMRAP: 7 Overhead Squats 95/65 RX+135/95 MRX 75/55 14/12 Calorie Row / Bike or 200m Run 14 Front Squats 1 Rope Climb 15’ RX+ Legless MRX 10’ Core & Squat

Tempo Bench Press E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 3 Rounds For Time: (16min cap) 9 Dumbbell Push-ups (Right hand on Dumbbell) 18 Dumbbell Snatch (Right arm) 9 Right Arm Dumbbell Box Step-ups 9 Dumbbell Push-ups (Left hand on Dumbbell)

Tempo Deadlifts E3MOM 5 Sets X 3-6 Reps @ 50-75% **1sec Explode up -2sec Hold/Isometric Squeeze -3sec Down -2sec Reset** Team WOD 18min AMRAP: P1 – 12 Deadlifts / P2 – Deadlift Hold 6 Synchronized Over the Bar Burpees P2 – 12 Deadlifts / P1 – Deadlift Hold 6 Synchronized Over the Bar Burpees P1

HERO WOD “ARTIE” 20min AMRAP: 5 Pull-ups MRX Ring Rows 10 Push-ups 15 Air squats 5 Pull-ups MRX Ring Rows 10 Thrusters 95/65lbs MRX 75/55 Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight- year veteran of

“Pearl Harbor” by DB For Time: (36min cap) 7 Ground to Overhead Gun Salute 115/75 RX+135/95 MRX95/65 Run 400m for Battleship Arizona 19 Torpedo Toes to Bar Rest 1min Row 353 Crushing Imperial Meters / 0.9k Bike 41 WallBall Bombs 20/14 to 10/9′ MRX 20/10 to 9′ Rest 1min Run 400m for Battleship Oklahoma 7

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 15min AMRAP: 10 Hang Snatch 95/65lbs RX+135/95 MRX 75/55 15 Wallball Step-Ups 10 Chest to Bar RX+5 Muscle-Ups (bar or ring) MRX Pull-Ups Box Heights = 24/20” RX+30/24” MRX 20/18” Wallballs = 20/14lbs MRX 20/10lbs Core,

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) MainSite WOD 30-20-10 reps for time of: (18min cap) Right Arm Russian Kettlebell Swings Left Arm Russian Kettlebell Swings Kettlebell Goblet Squats Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Core Development 10 Weighted Sit-ups 20 Kettlebell/Wallball Russian Twists 20 GHD Sit-ups

Split Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 Team WOD 16min AMRAP: P1 – 3 Wall Walks / P2 – Handstand Hold P2 – 3 Wall Walks / P1 – Handstand Hold 9 Synchronized Deadlifts 12 Alternating Over the Bar Burpees 6 Synchronized Split Jerks Barbell Loads

Tempo Front Squats E3MOM 5 Sets X 3-6 Reps @ 50-75% **3sec Down – 2sec Hold/Isometric Squeeze – 1sec Explode up – 2sec Reset** 12min AMRAP: 12 Squat Cleans 135/95 RX+165/115 MRX 95/65 48 Double Unders or 12 Box Jump Over 24/20 RX+30/24” MRX 24/20” Squat & Core Development 2×12 Cossack Squats (12 each leg)