Training Log

Bench Press Build-up E3MOM 20 – 15 – 10 – 5 – 1 For time: (25min cap) 100 Sit-ups (anchored) 200m Run/Row or 0.5k Bike 20 Handstand Push-Ups RX+ Strict MRX 2/4” Rise 400m Run/Row or 1k Bike 40 Dips (bar) RX+ Rings Strict MRX Parallette 800m Run/Row or 2k Bike 80 Push-ups RX+ Hand […]

Benchmark WOD “FRAN” 21-15-9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5min 10 Rounds For Time: (15min cap)3 Over the Bar Burpees4 Toes to Bar5 Hang Power Snatch 95/65 MRX 75/55 Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch 2x20sec Head to Floor Straddle Stretch

“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Clean 135/95 MRX 95/65 Ring Dips MRX Bar Dips Core & Grip Development 10 Skin the Cats 100m Plate Pinch Carry 20 Barbell Good Mornings 100m Double Kettlebell Heavy Farmer’s Carry 30 Banded Pull-Aparts 200m Single Kettlebell Heavy Farmer’s Carry 40 Calorie Ski Erg

For time: (33min cap) 200m Run /Row or 0.5k Bike 50 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 400m Run/Row or 1k Bike 40 Pull-up MRX Ring Row 600m Run/Row or 1.5k Bike 30 Kettlebell Goblet Thrusters 800m Run/Row or 2k Bike 20 Handstand Push-Ups RX+ Strict MRX 2/4” rise 1000m Run/Row or 2.5k Bike 10

Clean & Jerk Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 MainSite WOD 7 Rounds For Time: (21min cap) 50 Double Unders 3 Clean & Jerk 185/125 MRX 135/95lbs **For every failed double-under, immediately perform 3 burpees over the bar** Shoulder & Flexibility Development 25 Dumbbell/Kettlebell Shrugs30sec

Power Snatch & Hang Power Snatch E2MOM 4 Power Snatch – 4 Hang Power Snatch 2 Power Snatch – 2 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch 1 Power Snatch – 1 Hang Power Snatch Team WOD “Your Turn, My Turn” by DB 18min AMRAP: 2 Power Snatch 115/75 RX+ 135/95

For Time: (8min cap) 1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km A-Bike MainSite WOD (RX+) For Reps: 3min Chest to Bar RX+Muscle-ups MRX Pull-ups 3min Strict Press 95/65 RX+135/95 MRX 65/35 2min Chest to Bar RX+Muscle-ups MRX Pull-ups 2min Strict Press 1min Chest to Bar RX+Muscle-ups MRX Pull-ups 1min Strict Press

Differing Deadlifts Build Up E2MOM 10 Barbell Deadlifts – 10 Right Arm Right Leg Kettlebell Deadlifts -10 Left Arm Left Leg Kettlebell Deadlifts 5 Barbell Deadlifts – 5 Right Arm Right Leg Kettlebell Deadlifts -5 Left Arm Left Leg Kettlebell Deadlifts 2 Barbell Deadlifts “Deadly Sprint” by DB For Time: (15min cap) 33 Deadlifts 225/155

Hang Power Snatch Build-up E2MOM 10 – 5 – 3 – 2 – 1 – 1 – 1 MainSite WOD 18min AMRAP: 10 Hang Power Snatch10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10 Knees to Elbows Barbell Weight’s = 95/65 lbs MRX 75/55 Core Development 10 Weighted Sit-ups 20 WallBall Russian Twists

“JARED” 4 Rounds For Time: (45min cap) Run 800m 40 Pull-Ups MRX Ring Row 70 Push-Ups U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while