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“LOREDO” 6 Rounds For Time: (45min cap) 24 Air Squats 24 Push-Ups24 Walking Lunge Steps 400m Run U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in […]

“BlackJack” by DBFor Time & Unbroken: (21min cap) 21 Hand Release Push-ups MRX Push-ups21 Power Cleans 95/65 RX+115/75 MRX 75/55 400m Run/Row or 1k Bike21 Toes to Bar21 Push Jerk400m Run/Row or 1km Bike21 Pull-Ups RX+ Chest to Bar MRX Ring Rows21 Sumo Deadlift High Pull400m Run/Row or 1km Bike21 Hang Clean & Shoulder to Overhead **or as few sets as possible Goal/working

5 Rounds For Time: (20min cap)5 Power Cleans 135/95 MRX 95/655 Front Squats5 Shoulder to Overhead5 Back Squats1 Back Rack Split Jerk (*Can Thruster to a Split Jerk) 36 Double-Unders or 12 Box Jumps 24/20″ Rest 1min After Each Round Core Development 10 Evil Wheels15 Barbell Sit-Up to Press 20 Hip Extensions25 GHD Sit-Ups30 Butterfly ab-mat Sit-ups **************************************************** THANKSGIVING

“2:1 Chipper” by DB For Total Reps: 2min AMRAP: then REST 1minRun 400m/MRX 300m & Max Handstand Push-Ups or Hand Release Push-Ups 2min AMRAP: then REST 1min Row 400m/MRX 300m or 1k Bike & Max Over the Bar Burpees 2min AMRAP: then REST 1min100 Double Unders/MRX 75 & Max Kettlebell Swings 24/16kgs RX+30/24 2min AMRAP: then REST 1minRun 200m & Max Handstand Push-Ups or Wall Walks 2min AMRAP: then REST 1min Row

2 Push Press to 2 Split Jerk Clusters E2MOM x 6min/3 sets 1 Push Press to 1 Split Jerk Clusters E2MOM x 6min/3 sets 6min build up to a 1RM Split Jerk “Smoke on the Rope” by DB 6 Rounds For Time: (18min cap) 200m Run/Row or 0.5k Bike11 Shoulder to Overhead 135/95 RX+165/115 MRX 85/60 2 RopeClimb 15’

15min Build Up to a 1RM Sumo Deadlift Team WOD 12min AMRAP: 12 Kettlebell Sumo Deadlift High Pull (synchronized) 6 Over the Bar Burpees (alternating) 9 Sumo Deadlifts (synchronized) 18 Partner Passing WallBall Sit-Ups Barbell Weight = 225/155 RX+ 315/215 MRX 185/125 Kettlebells = 24/16 RX+ 32/24 MRX 20/12kgs WallBall Sit-ups = 20/14 MRX 20/10

Squat Snatch E2MOM 2 – 2 – 2 – 2 – 2 – 2 – 2 Mainsite WOD For Time: (21min cap)21 Squat Snatch 95/65lbs MRX 75/55 42 Calorie Row/Bike or 600m Run15 Squat Snatch30 Calorie Row/Bike or 400m Run9 Squat Snatch18 Calorie Row/Bike or 200m Run Core Development 2min High Plank Hold 25 Back Extensions 2min Low Plank Hold 25 Hip

“WALSH” 4 Rounds For Time: (40min cap)22 Burpee Pull-ups MRX 22 Ring Rows & 22 Burpees 22 Back Squats 185/125lbs MRX 115/75 Run 200m with a 45/35lb plate Overhead MRX 25/15 HERO WOD WALSH 4 rounds for time U.S. Army 1st Lt. Jonathan P. Walsh, 28, of Cobb, Georgia, assigned to the 2nd Battalion, 504th Infantry,

HEROS Veteran’s Day Challenge by DB 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

Hang Power Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 18min AMRAP: 36 Doubles or Barbell Moguls9 Power Snatch 75/55lbs RX+95/65 MRX 55/35 9 Overhead Lunges (alt feet/forward or backward)9 Hang Power Snatch Core & Snatch Development 25 Barbell Evil Wheels Snatch Width Grip25 Barbell or PVC Sotts Press Snatch Width