Training Log

One Attempt Max KettleBell Swings *American Non-Stop/Unbroken 40 / 32 / 28 / 24 / 16 / 12kgs *Athletes Choose your Load, can be different than WOD weight* 4 Rounds For Time: (32min cap) 600m Run 15 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12kgs 5 Over the Kettlebell Burpees 15 Russian Kettlebell Swings REST 2min […]

Front Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 3 Rounds For Time: (15min cap) 21 Pull-ups RX+Chest to Bar MRX Ring Row OR 3 Rope Climbs 15′ MRX 3 -10′ or 2-15′ 15 Front Squats 95/65 RX+135/95 MRX 75/55lbs 9 Split Jerks Core & Pistol

Hang Clean “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 7min AMRAP: 21 Hang Cleans 95/65 RX+135/95 MRX 75/55lbs 14 Toes to Bar Rest 2min 7min AMRAP: 14 Hang Cleans 21 WallBall Sit-ups 20/14lbs MRX 20/10lbs Core Development 21 Reverse Rower Tucks 14 Russian WallBall Twists 21

DeadLift “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 100 Double Unders or 400m Run/Row or 1km Bike 10 Deadlifts 365/235 RX+ 405/265 MRX 255/175 100 Doubles or 400m Run/Row or 1km Bike Rest 1min 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 100

Push Press Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 Team WOD 15min AMRAP: P1 = 200m Run or 0.5km Bike P2 = 200m Row P1 & P2 = 10 Synchronized Sumo Deadlift High Pulls P1 & P2 = 10 Alternating Shoulder to Overhead P1 = 200m Row P2

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1 Squat Snatch 135/95 RX+165/115 MRX 95/65 5 Pull-Ups 10 Push-Ups 15 Air Squats Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC

“LUMBERJACK 20″ For Time:(40min cap) 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs MRX 75/55 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups MRX Pull-ups Run 400m 20 Box Jumps 24/20″ MRX Step-ups Run 400m 20 Squat Cleans 115/75lbs MRX 95/65

Run/Row 600m or 1.5k Bike E4MOM x 12min (score is slowest time of the 3) “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in 52 Patty Cake Burpees (clap Overhead) Then 4 Rounds 4 Chest to Bar RX+ Bar Muscle Ups MRX Pull-Ups 13 WallBall Sit-Ups 20/14 RX+GHD with WB MRX20/10lbs Cash-out 73 Peppermint

Bench Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 21-15-9 reps For Time: (15min cap) Deadlifts (sumo or regular) Box Jumps Barbell = 255/155 RX+315/215 MRX 205/135lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18″ Core & Flexibility Development 10 Hip Extension to Glute Ham Raise

Hang Power Snatch Build Up E3MOM 16 – 12 – 8 – 4 – 1 4 Rounds For Time: (20min cap) 16/12 Calorie Row/Bike 16 Hang Power Snatch 2 Rope Climbs 15’ RX+ 1 legless/1 legs MRX 2/10’ or 1/15’ Rest 1min after Each Round Barbell Loads = 95/65 RX+135/95 MRX 75/55 Core & Overhead