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Benchmark WOD “KELLY” 5 Rounds For Time: (45min cap) 400m Run 30 Box Jumps 24/20″ MRX 20/18”30 WallBall Shots 20/14lbs to 10′ MRX 20/10 to 9’ **compare to Aug 21, 2020; Jun 22, 2019; Aug 12, 2018; Aug 11, 2016** Core Development & Stretching 30 Right Knee to Left Elbow Plank Tucks 30sec Butterfly Stretch x […]

HERO WOD “CG-6535″ 4 Rounds For Time: (40min cap) 400m Run/Row 65 Air Squats35 Burpee Pull-ups MRX 35 Burpees / 35 Ring Row The tragic crash of U.S. Coast Guard Helicopter 6535 on February 28, 2012 resulted in the deaths of Lt. Cmdr. Dale Taylor, Lt. j.g. Thomas Cameron, Chief Petty Officer Fernando Jorge, and Petty

Sumo-Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 9min AMRAP: 11 Sumo Deadlifts9 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs11 Box Jump Overs 24/20 RX+30/24 MRX 20/18 Barbell Weight = 185/125 RX+225/155 MRX 135/95lbs *Can use Hands on Box Jump Overs* Core & Flexibility Development 20 Hip Extensions2x20sec Couch Stretch20

Front Squat Build Up E3MOM 12 – 8 – 6 – 3 – 3 “AUGUSTUS” by DBFor Time: (20min cap) 800m Run/Row or 2k Bike27 Back Squats 135/95 RX+165/115 MRX 95/6575 Double Unders MRX 150 Singles400m Run/Row or 1k Bike14 Front Squats75 Double Unders MRX 150 Singles**Augustus Penalty = a missed Double or Single, results in a Burpee paid immediately**

3 Rounds For Time: (30min cap)10 Over the Bar Burpees15 Overhead Squats 95/65 RX+135/95 MRX 75/55 30 Pull-ups RX+ Chest to Bar MRX Ring Rows 60 Double Unders Rest 2min After Each Round Core, Chest & Guns Development 15 Dubmbell Push-ups15 Dumbbell Curls15 Dumbbell Bench Press15 Dumbbell Hammer Curls15 Reverse Rower Tucks15 Band Pull Aparts

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16 MRX 20/1210 Box Jumps 24/20″ MRX 20/18 *compare to 9 Jul 17* U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo

MainSite WOD (RX+) 45min AMRAP: 800m Run10 Deadlifts800m Run50 Sit-ups (Barbell anchored) *Barbell Weights = 255/175lbs RX+315/215 MRX 205/135 Stretching & Flexibility Development 1min Standing Straddle Stretch 1min Butterfly Stretch1min Seated Straddle Stretch 1min American Splits Hold 1min Couch Stretch 1min Pigeon/Periformis/Box Stretch 1min Chinese Splits Hold3min on Favorite Stretches

Pause Back Squats E3MOM 5 sets X 5 reps (3sec Down, 2sec pause in Bottom, 1sec Up) EMOM Until Complete: (20min cap)5 Pull-Ups RX+ C2B MRX Ring Rows 150 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ *Start of Each Minute Perform 5 Pull-ups to Max WallBalls Until 150 Complete* Core & Leg Development 20

Pause Strict Press E3MOM 5 sets X 5 reps (1sec Up, 2sec pause at Top, 3sec Down) Team WOD 4 Rounds For Time: (20min cap) Partner 1 – 200m Run or 0.5km Bike Partner 2 – 200m Row *Switch each round* P1 & P2 – 12 Alternating Barbell Push-upsP1 & P2 – 6 Synchronized Split JerksP1 & P2 –

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Arm Pump” by DB 13min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+135/95 MRX 75/55 9 Toes to Bar13 Hang Power Snatch39 Double Unders Core & Snatch Development 25 Evil Wheels25 Barbell or PVC Sotts Press (snatch grip)