Training Log

Back Squat 5 x 10 E3MOM 50-60% 4 Rounds For Time: (16min cap) 24 Dumbbell Snatch (alt arm) 18 WallBall Sit-Up 20/14lbs MRX 20/10 2 Rope Climbs 15′ RX+Legless MRX 2-10’ or 1-15’ Dumbbells = 50/35lbs RX+65/70/75 – 45/50/55 MRX35/20 Core & Squat Development: 2×12 Reverse Rower Tucks 2×12 V-Ups 2×12 Pistols or Pistol Scales […]

“Fight Gone Bad” 3 Rounds for Reps/Cals of: 1min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1min Sumo Deadlift High Pulls 75/55lbs MRX 65/45 1min Box Jumps 20” MRX 18” 1min Push Press 1min Row 1min Rest *can open hips on box jumps and jump off* Core Isometrics 1min L-sit Hold (rings/parallettes) 30sec

Hero WOD “T” 5 Rounds For Time: (31min cap) 100-meter Sprint 10 Squat Clean Thrusters 115/75 MRX 85/55 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter Sprint REST 2min After Each Round Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to

Roxanne Song Warm-up. Every-time they say Roxanne perform a Burpee. 22min AMRAP: 22 Strict Press 95/65lbs RX+135/95 MRX 75/55 11 Over the Bar Burpees 11 Overhead Squats 200m Run/Row or 0.5k Bike 22 Push Press 11 Over the Bar Burpees 11 Overhead Squats 400m Run/Row or 1k Bike 22 Shoulder to Overhead 11 Over the

Deadlift 5 x 10 E3MOM 50-60% MainSite WOD 12 – 9 – 6 Reps For Time: (15min cap) Deadlifts 315/205lbs MRX 225/145 Ring Muscle-ups MRX Bar Muscle-ups Core Development 10 Weighted Sit-ups 20 WallBall or KettleBell Russian Twists 20 GHD Sit-ups 20 Calorie Ski Erg or 40 Dumbbell/Kettlebell Pullovers 20 WallBall or KettleBell Russian Twists

Team WODs: WOD #1 1600m Row For Time (Rules = Athletes must switch every 400m; 1 in Low Plank / 1 Rowing) **8min time cap** Rest 2min from Time Cap WOD #2 20min AMRAP: Partner 1 – 10 Pull-ups MRX Ring Rows Partner 2 – 10 Pull-ups Partner 1 – 10 Dumbbell Push-up (Right arm)

Bench Press 5 x 10 E3MOM 50-60% 3 Rounds For Time: (15min cap) 30 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 5 Over the Bar Burpees 10 Shoulder to Overhead 115/75 RX+ 155/105 MRX+ 75/55lbs 15 Ring Dips RX+ Strict MRX Bar Dips Core & Chest Development 2×10 Banded Push-ups 2x30sec L-sit Hold

Sumo Deadlift Build Up E3MOM 10 – 5 – 15 – 5 – 1 5 Sprint Rounds For Time: (40min cap) 400m Run / Row or 1k Bike 25 Wallball Sit-Ups 20/14 MRX 20/10 15 Bodyweight Sumo Deadlifts REST 1 minute between each Round Core, Guns & Grip Development 10 Heel Claps Over the Bar

Cluster Build Up E2MOM x 16min 1 Clean to 2 Hang Squat Clean to 1 Shoulder to Overhead “Labor Pains” by DB For Time: (16min cap) 1 Clean 155/105lbs RX+185/125 MRX115/75 2 Hang Squat Cleans *can thruster out of last rep* 1 Shoulder to Overhead 25 Doubles or Crossovers 2 Cleans 4 Hang Squat Cleans

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols (alt legs) MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups 60 Pistols, alt legs MRX 60 Lunges (alt legs) Core &