admin

12min Build Up to a Max Set of Unbroken: Hang Power Clean to Shoulder to 0verhead 115/75 RX+ 155/105 MRX 95/65 *Bar can NOT rest on ground or shoulders or in crease of hips/legs! Bar can only rest locked out overhead or in Hang less than 3 sec. “Walley’s World 3” by DB 16min AMRAP: 32 […]

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored 15 Deadlifts 250/170lbs MRX 185/125 REST 90sec between each Round SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor

Hang Power Clean EMOM 2 – 2 – 2 Rest 2min Squat Clean EMOM 2 – 2 – 2 Rest 2min Hang Power Clean E2MOM 1 – 1 – 1 Squat Clean E2MOM 1 – 1 – 1 3min Ascending AMRAP: 5 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/121 Burpee (1″ jumps clap Overhead) 10

For Time: Run 600 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 20 Air SquatsRow 200 or Assault Bike 0.5km15 Chest to Bar Pull-Ups 30 Air SquatsRun 40020 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 40 Air SquatsRow 400 or Assault Bike 1km20 Pull-Ups40 Air SquatsRun 20015 Split Jerk (alt feet)30 Air SquatsRow 600 or Assault Bike 1.5km10

Pause Split Jerks = Dip and pause for 2 seconds, then Drive and Split Jerk, pause in Split 2 seconds 2 reps EMOM for 5min – Rest 2min – 1 rep Split Jerk EMOM for 5min * bar is on floor* For Time:50 Handstand Push-Ups MRX 2/4″ Rise or 10 Wall Walks 50cal Row or

Roxanne Song Warm-up Every time they say Roxanne perform a burpee. “Nikoleta” by DB3min AMRAP: Run or Row 400m Max Reps Ring Muscle-Ups MRX Max Chest to Bar Pull-Ups Rest 30sec3min AMRAP: Row or Run 400m (opposite of last) Max Reps Bar Muscle-Ups MRX Max Ring or Bar Dips Rest 1min2min AMRAP: Run or Row

Heroes Veteran’s Day Challenge by DB 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-UpsRing Dips MRX Bar DipsPush-Ups Air Force “DT” 5 Rounds:12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power Cleans6 Push JerksMarines “HANSEN” 5

Hang Power Snatch EMOM 2 – 2 – 2Rest 2minHang Split Snatch EMOM (alt lead leg) 2 – 2 – 2 Rest 2minHang Squat / Power / Split Snatch EMOM 1 – 1 – 1 – 1 Main Site WOD 5 Rounds For Time: 400m Run 15 Kettlebell Snatches (left arm) 15 Kettlebell Snatches (right

“The Mighty Marines XXXX” by DB 4 Rounds For Time: 10 Strict Pull-Ups MRX Pull-ups Row 250m 15 Push-ups100m Ammo Can Carry 24/16kgs RX+32/24 MRX 20/12 1 Rope Climb 15′ MRX 10′ 20 WallBall Sit-Ups 20/14lbs MRX 14/10 25 Kettlebell SwingsRun 400m *Tough Cap, Fight Hard! Semper Fi* CFHSV Running & Endurance WOD: 400m run,

“31 HEROES” 31 Minute Partner AMRAP: 8 Thrusters 155/105 MRX 115/756 Rope Climbs 15′ MRX 6-10′ or 3-15′11 Box Jumps 30/24″ MRX 24/20″400m Run w/Sandbag/Plate/KB/DB 50/35lbs MRX 35/25 Partner 1 Perform Triplet Portion of AMRAP, annotating rounds Partner 2 Runs 400m with a Sandbag/Plate/or KB/DB 50/35lbs MRX 35/25 Slap Hands and SWITCHPartner 2 Picks Up on Triplet