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15min Build-up to a 1 RM Snatch Open WOD 11.1 10min AMRAP: 30 Double Unders15 Power Snatch 75/55lbs MRX 65/45lbs Isometric Core Development 30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec Plank Bird Dog Hold R/L1min Wall Iron Chair sit Holding 25/15lb plate 30sec Hip Extension Hold 1min Bar Hang *************************************************************** The OPEN kicks off […]

15min Build-up to a 1 RM Back Squat 10min AMRAP: 10 Back Squat 135/95 RX+165/115 MRX 95/65 2 Rope Climb 15’ MRX 2-10’ or 1-15’ OR20 Pull-ups MRX Ring Rows 40 Doubles Core & Leg Development (2 rounds)20 Cossack Squats (10 each leg)10 Seated Box Jumps20 Pistols or Pistol Scales (10 each leg) 20 GHD Sit-ups OPEN PREP

15min Build-up to a 1 RM Ground to Overhead Open WOD 20.1 10 Rounds For Time: (15min cap)8 Ground to Overhead 95/65 MRX 65/45 10 Bar Facing Burpees Core Development 15 Windshield Wiper on Bar or lying on floor 30 Flutter Kicks (single count)15 Hip Extensions15 Reverse Hypers 15 Hollow Rocks15 Superman Arches *************************************************************** The OPEN

HERO WOD ARNIE For time Limit: 40 minutes Los Angeles County Firefighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, Aug. 30, 2009, during the Station Fire. His emergency-response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities

For Time: (30min cap)10 Toes to Bar or WallBall Sit-ups 20/14 MRX 20/10lbs 1000m Run/Row or 2.5k Bike50 Wallball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’25 Toes to Bar or WallBall Sit-ups500m Row/Run or 1.2k Bike25 Wallball Shots50 Toes to Bar or WallBall Sit-ups200m Row/Run or 0.5k Bike10 Wallball Shots Core & Flexibility Development 2min High Plank Hold2min Banded Shoulder Stretches 1min Couch Stretch (each leg) 1min

Open WOD 22.1 15min AMRAP: 3 Wall Walks12 Dumbbell Snatches (alt arms) 50/35 MRX 35/20lbs 15 Box Jump Overs 24/20” MRX 24/20” Step-ups OK Core, Guns & Grip Development 10 Skin the Cats20 Plate Pinch Curls 20 Hip Extensions 20 Barbell Curls20 GHD Sit-ups20 Dumbbell Hammer Curls 20 Evil Wheels *************************************************************** The OPEN kicks off

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk2 Push-Ups2 Pull-Ups2 Power Cleans2 Push Press or Push Jerks *continue with

Sumo Deadlift Build-up E3MOM 10 – 8 – 6 – 4 – 2 5 Rounds For Time: (16min cap) 12/9 Calories Row/Bike or 200m Run 11 Sumo Deadlifts 275/175 RX+315/205 MRX205/125 Rest 1min After Each Round 6min EMOM Challenge: Min 1 = Bar HangMin 2 = Iron Chair Hold on WallMin 3 = Hollow HoldMin 4 = High

Push Press into Split Jerks 4 Push Press into 2 Split Jerks 3 Push Press into 2 Split Jerks 2 Push Press into 1 Split Jerk 1 Push Press into 1 Split Jerk For Time: (30min cap)120 Double-Unders100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 80 Barbell Push-Ups MRX Push-Ups60 Wallball Sit-Ups 20/14lbs MRX 14/10lbs40 Hang Power

“SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised