Training Log

Snatch (squat or power; TnG on multiple reps) — E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “The Snatching Snake” by DB 5 Rounds For Time: (20min cap) 200m Sidewinder Snake Sprints / Row / 0.5k Bike 5 Copperhead Snatch (power or squat) 5 Over the Rattler’ Burpees 5 […]

Bench Press Build-up — E3MOM 10 – 5 – 15 – 5 – 10 *Going for 10 RM* 15min AMRAP: 15 Wallball Sit-ups 20/14lbs MRX 20/10lbs 15 Wallball Step-ups 24/20″ MRX 20/18″ 30 Push-ups 60 Double Unders Chest & Core Development 2×10 Dumbbell/Kettlebell Bench Press 2×10 Evil Wheels 2×10 Banded Push-Ups 2×20 Band Pull-Aparts 2×10

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) 5 Sumo Deadlift High Pulls 2 Over the Bar Burpees 5 Hang Squat Cleans 95/65lbs MRX 75/55 **Compare FRAN to Jan 29, 2024; Jan 30, 2023; Jan 31, 2022; Jan

“ELIZABETH” 21-15-9 Reps For Time (15min cap) Power Cleans 135/95 MRX 95/65 Ring Dips MRX Bar Dips *compare to Jan 28, 2024; May 22, 2022; May 17, 2020; Jul 30, 2017* Core & Grip Development 10 Skin the Cats 100m Plate Pinch Carry 20 Barbell Good Mornings 100m Double Kettlebell Heavy Farmer’s Carry 30 Banded

“Uptown or Downtown??” by DB For time: (40min cap) 800m Run / Row or 2k Bike 10 Overhead Squats 115/75lbs RX+135/95 MRX 95/65 800m Run / Row or 2k Bike 15 Strict Pull-ups RX+L-Sit Pull-ups MRX Ring Rows 600m Run / Row or 1.5k Bike 10 Front Squats 600m Run / Row or 1.5k Bike

For Time: (6min cap) 50 Calorie Row or Bike 7 Rounds For Time: (28min cap) 7 Left Arm Dumbbel Push-ups (Left hand on DB) 7 Left Arm Dumbbell Shoulder to Overhead 7 Left Arm Dumbbell Snatch 14 Calorie Row or Bike 7 Right Arm Dumbbell Push-ups (Right hand on DB) 7 Right Arm Dumbbell Shoulder

Squat Cleans to Front Squats — E3MOM 4 Squat Cleans to 1 Front Squat 3 Squat Cleans to 2 Front Squats 2 Squat Cleans to 3 Front Squats 1 Squat Clean to 4 Front Squats 1 Squat Clean to 1 Front Squat *Build Up each set* Team WOD “Tu Te Vas, Yo Me Voy” by

“What The ..?? A Timed Chipper” by DB 25min AMRAP: 25 Calorie Row/ Bike 25 Hand Release Push-Up 25 Pull-Ups RX+Strict MRX Ring Rows 25 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 25 Back/Front Squats 25 Over the Bar Burpees 25 Hang Cleans 25 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 25 Deadlifts 25 Kettlebell Swings 24/16kgs

Overhead Lunges (alt legs) to Overhead Squat Build-up E3MOM 8–4 / 6–3 / 4–2 / 2–1 / 2–1 3min AMRAP: 27 Double Unders 9 Overhead Lunges (alt legs) Rest 2min 3min AMRAP: 6 Over the Box Jumps (can use hands) 9 Overhead Squats Rest 2min 6min AMRAP: 27 Double Unders 9 Overhead Lunges (alt legs)

“The MLK Muscle-Up Mile “ by DB For Time: (35min cap) 805m Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs