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Split Jerk Build Up E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 3 Rounds For Time: (20min cap)10 Left Arm Dumbbell Push-ups (Left hand on Dumbbell)10 Right Arm Dumbbell Shoulder to Overhead10 Left Arm Dumbbell Snatch200m Run / Row or 0.5k Bike10 Right Arm Dumbbell Push-ups (Right hand on Dumbbell)10 Left Arm […]

Overhead Squat Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 3 Rounds For Time: (16min cap)9 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 15 Shoulder to Overhead21 Calorie Row/Bike or 400m Run Handstand & Flexibility Development 1 set Handstand Walk 50′(progressions etc.) Spend 3min on Banded Shoulder Stretches1 set Handstand Walk

“JASON vs. FREDDY 2” by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Bike Then 13 Sumo Deadlift High Pull 95/65 MRX 75/55 13 Thrusters 95/65 MRX 75/5513 Pull-Ups6 Over the Bar Burpees 4min REST “FREDDY” 13min AMRAP: Buy-in Treat of 800m Run / 2km Bike Then 13 Hang Power Snatch 95/65 MRX

Bench Press Build Up E3MOM 10 – 10 – 10 – 10 – 10 4 Rounds For Time: (16min cap) 50 Double Unders 10 Push-Ups RX+ Toes on WallBall15 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 20 WallBall Sit-Ups 20/14lbs MRX 20/10lbs Core Development 1 min High Plank Hold 30 Band Pull-Aparts2 min Low Plank Hold

For Time: (33min cap) 800m Run/Row or 2k Bike 40 Sumo Deadlifts40 Toes to Bar or WallBall Sit-ups 600m Run/Row or 1.5k Bike 30 Sumo Deadlifts30 Toes to Bar or WallBall Sit-ups 400m Run/Row or 1k Bike20 Sumo Deadlifts20 Toes to Bar or WallBall Sit-ups 200m Run/Row or 0.5k Bike 10 Sumo Deadlifts10 Toes to Bar or WallBall Sit-ups Barbell Weight’s = 185/125 RX+225/155 MRX 135/95lbs WallBall’s = 20/14 MRX 20/10lbs Flexibility

“The LYON” 5 Rounds For Time: (25min cap)7 Squat Cleans 165/115 MRX 115/75lbs 7 Shoulder to Overhead7 Burpee Chest to Bar MRX Burpee Pull-Up REST 2min After Each Round Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the

Run/Row 400m or Bike 1K E4MOM x 8min (score is the combined time of the 2) “BADGER” 3 Rounds For Time: (35min cap)30 Squat Cleans 95/65lbs MRX 75/55lbs 30 Pull-ups MRX Ring Rows800m Run HERO WOD BADGER 3 rounds for time In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed

Strict Press Drop Sets E3MOM x 5sets 5 Strict Press at 60-80% – immediately when finished, strip weights to approximately 40-50% and Max Reps Strict Press/burn out. 6min AMRAP: 12 Box Jumps 24/20” RX+30/24 MRX20/18” 9 Shoulder to Overhead 95/65lbs RX+135/95 MRX 75/551 Rope Climb 15’ RX+ Legless MRX 10’ REST 3min 6min AMRAP: 12 Box

Power Clean Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team HERO WOD” LAURA 21min AMRAP: 30 Calorie Row20 Over the Rower Burpees10 Power Cleans 155/105 MRX 115/75 *One Athlete Works, One Rests, share the reps as desired HERO WOD LAURA With a partner, 21min AMRAP 30

Back Squat E2MOM 10 – 5 – 5 – 20 *Going for 20rep max 4 Rounds For Time: (13min cap) 200m Run / Row or 0.5k Bike 10 Power Cleans 95/65 RX+135/95 MRX 75/55 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10lbs to 9′ Core & Pistol Development 15 WallBall Leg Lifts15 Pistols Left Leg15 Evil Wheels15 Pistols