Training Log

10 minute Squat Snatch Build Up *Warm up / Build up to WOD weight HERO WOD “PIKEY” (RX+) For Time: (36min cap) 400m Run 12 Burpee Bar Muscle Ups MRX Burpee Pull-up 15 Squat Snatch 800m Run 12 Burpee Bar Muscle Ups MRX Burpee Pull-up 20 Clean & Jerk 800m Run 12 Burpee Bar Muscle […]

Sumo-Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 EMOM for 15min For Max Calories: Min 1: 25 Kettlebell Swings Min 2: 20 Toes to Bar or Wallball Sit-ups Min 3: 15 Sumo Deadlifts Min 4: Max Calorie Row/Bike Min 5: REST Barbell Weights = 225/155 RX+275/185 MRX185/125 Kettlebells

Overhead Squat E3MOM 10 – 5 – 5 – 20 *Going for 20rep max* “Flamethrower” by DB 13min AMRAP: 6 Sumo Deadlift High Pulls 95/65 RX+135/95 MRX 75/55 7 Overhead Squats 42 Double Unders OR 13 Box Jump Overs *with hands* 30/24” MRX 24/20” Core & Pistol Development 2×13 Barbell Sit-ups 2×13 Pistols Left Leg

HERO WOD “SHAM” 7 Rounds For Time: (21min cap) 11 Bodyweight Deadlifts 100-meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force BaseCalifornia, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from

Run/Row 400m or Bike 1K E4MOM x 8min (score is the combined time of the 2) HERO WOD “BADGER” 3 Rounds For Time: (35min cap) 30 Squat Cleans 95/65lbs MRX 75/55lbs 30 Pull-ups MRX Ring Rows 800m Run In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees Scott “Scotty” Deem, 31, of San Antonio,Tx, was killed while responding to a 4-alarm fire

Cluster Build-Up E2MOM 1 – 1 – 1 – 1 – 1 – 1 3 Deadlifts to 2 Hang Clean (squat or power) to 1 Shoulder to Overhead “Run, Row, & Go DT” by DB For Time: (18min cap) 20 Toes to Bar *1 Round of DT 200m Run / Row or 0.5k Bike 15

Thruster Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 HERO WOD “PEYTON” 20min AMRAP: 10 Chest to Bar Pull-ups MRX Pull-ups 10 Dumbbell/Kettlebell Thrusters (switch arms as needed) *STOP and Perform* 40 Doubles Every 2min to include 00:00 start Dumbbells = 50/35 RX+65-70-75 / 45-50-55 MRX 35/20lbs Kettlebells =

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row/Bike or 600m Run 20 Over the Rower Burpees MRX Over Bar Burpees 10 Power Cleans 155/105lbs MRX 115/75 *One Athlete Works, One Rests, share the reps as desired* Special Agent

For Time: (40min cap) Army “JOSH” For Time: 21 Overhead Squats 95/65 MRX 75/55 42 Pull-ups 15 Overhead Squats 30 Pull-ups 9 Overhead Squats 18 Pull-ups Navy “JT” 21 – 15 – 9 Reps: Handstand Push-Ups Ring Dips MRX Bar Dips Push-Ups Air Force “DT” 5 Rounds: 12 Deadlifts 155/105lbs MRX 125/85 9 Hang Power