Training Log

For Time: (30min cap) 200m Run/Row or 0.5k Bike 20 Power Cleans 20 Strict Press 400m Run/Row or 1k Bike 40 Hang Cleans 40 Push Press 600m Run/Row or 1.5k Bike 60 Sumo Deadlift High Pull 60 Shoulder to Overhead 800m Run/Row or 2k Bike Barbell = 75/55lbs RX+95/65 MRX 45/35lbs Handstand & Core Development […]

Front Squats E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 14min AMRAP: 14/12 Calorie Row / Bike or 200m Run 7 Squat Clean Thrusters Barbell = 135/95lbs RX+165/115 MRX 95/65lbs Core & Pistol Development 15 Wallball Leg Lifts 15 Pistols Left Leg 15 Evil Wheels 15 Pistols Right Leg 15 V-Ups

MainSite WOD 4 Rounds For Time: (40min cap) 25ft Handstand Walk or 4 Wall Walks 25 Pull-ups MRX Ring Rows 25ft Handstand Walk or 4 Wall Walks 25 Push-ups 25ft Handstand Walk or 4 Wall Walks 25 Sit-ups (anchored) 25ft Handstand Walk or 4 Wall Walks 25 Air Squats Flexibility Development 1min Couch Stretch or

Sumo-Deadlift E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* 20min AMRAP: 25/20 Calorie Row / Bike or 400m Run 10 Sumo-Deadlifts 2 Rope Climbs 15’ RX+ 1 legless & 1 with legs MRX 2/10’ or 1/15’ Barbell = 255/175lbs RX+315/215 MRX 185/125 Dead Development & Stretching -15 Left Leg Left Arm

Strict Press = 10 – 5 – 5 – 20 E3MOM *going for a 20 rep max* “GOOD LUCK” by DB 5 Rounds for time: (15min cap) 45 Double unders 15/10 Push-ups RX+ Toes on Wallball 15 Kettlebell Swings 24/16kg RX+ 32/24kg MRX 20/12kg 15 Wallball Sit-Ups 20/14 MRX 20/10 Core & Chest Development 2×20

Snatch Cluster Build Up E2MOM x 16min 1 Snatch to 1 Hang Snatch (power or squat or both) Main Site Benchmark WOD “Ingrid” 10 Rounds For Time: (20min cap) 3 Snatch 135/95lbs MRX 95/65lbs 3 Over the Bar Burpees Core & Snatch Development 2×10 Right Knee to Left Elbow Plank Tucks 2×15 GHD Sit-Ups 2×10

HERO WOD “Nickman” 10 Rounds For Time: (45min cap) 200m Farmers Carry with Dumbbells 50/35 MRX 35/20 RX+ Carry a 50 & 35 / 35 & 20lb Dumbbells 10 Strict Pull-Ups RX+ 35/20lb weighted/Dumbbell Pull-ups MRX Pull-ups 20 Dumbbell Snatches (alt arms) 50/35lbs MRX 35/20 *Based on Nickman* logistic modifications* U.S. Army Spc. Nicholas B.

3 Rounds For Time: (24min cap) 10 Deadlifts 135/95lbs MRX 95/65lbs 5 Over the Bar Burpees 10 Hang Cleans 5 Over the Bar Burpees 10 Shoulder to Overhead 400m Run/Row or 1k Bike 5 Ground to Overhead Rest 2min after Each Round Core Development 2×15 Weight Plate Ground to Overhead 55/45 45/35 35/25lbs 2×15 Kettlebell

Run/Row 600m or 1.5k Bike x 8min E4MOM (score is slowest time of the 2) Team WOD #1 20min AMRAP: P1 – 200m Run – P2 – 200m Row or 0.5k Bike 20 Synchronized Kettlebell Swings 15 Partner Passing WallBall Situps 10 Alternating Burpee Pull-Ups RX+ Chest to Bar Kettlebells = 24/16kgs RX+32/24 MRX 20/12

Deadlift Build-up E3MOM 8 – 4 – 2 – 1 – 1 MainSite WOD (RX+) 5 Rounds for Total Reps of: 2min AMRAP: 20 Calorie Row/Bike or 400m Run Max Deadlifts in Remaining Time Rest 2min Barbell = 225/155lbs RX+275/185 MRX 185/125 Core Development & Stretching 1min Hip Extension Hold with 1 Hip Extension every