August 2019

For Max Points: (23min total)
-1min Strict Press 75/55 +95/65 MRX 55/35=1pt for each rep 
1min rest
-1min WallBall Sit-Ups 20/14 MRX 14/10=1pt for each rep 
1min rest
-1min Push Press135/95 +165/115 MRX95/65=2pts for each rep 
1min rest 
-1min T2B = 2pts for each rep 
1min rest
-1min S2O 165/115 +205/135 MRX135/95=3pts for each rep 
1min rest
-1min GHD WallBall Sit-Ups 20/14 MRX14/10=3pts for each rep 
1min rest**RULES = Athletes must perform/pick 6min of OH Work (SP,PP,S2O) and 6min of Core Work (WB Sit-up, T2B, GHD WB Sit-up). Can all be the same or mix up, key is to get most points from 12min of work!**

TEAM WOD Sprint Rounds
4min AMRAP:
-18 Box Jumps (P1) 24/20″ RX+ 30/24″ 
-54 Doubles (P2) MRX 20/18″ 
-27 Synchronized Russian KBS
– Max Synchronized Pull-ups RX+ C2B MRX Ring Rows
Rest 2min  
2min AMRAP:
-9 Box Jumps (P1) 24/20″ RX+ 30/24″ MRX 20/18″
-36 Doubles (P2)  
-12 Synchronized SDHP 75/55 RX+ 95/65 MRX 65/45 
-Max Synchronized Hang Power Snatch
Rest 2min 
**Repeat Both AMRAPs above, Switch P1 and P2; both athletes working at same time**

“Maintain the Momentum 2” by DB 
2 RFT:
-7 DeadLifts 135/95 RX+ 155/105 MRX 95/65 
-3 Over Bar Burpees
-7 Hang Power Clean
-3 Over Bar Burpees
-7 Front Squats
-3 Over Bar Burpees
-7 S2O
-400m Row or Run or 1km A Bike
Rest 3min
2 RFT: (Repeat Above)
*Score is slowest 2 RFT*

Rest day

E5MOM x 10min (2rds/ rest remainder each) 
-400m Run
-30 KBS 55/35# RX+ 70/55# MRX 45/25#
-15 T2B
1 RFT: (5min cap) 
-400m Run
-30 KBS 
-15 T2B
REST 5min
E5MOM x 10min (2rds/ rest remainder each) 
-100 Doubles or 400m Row
-30 WallBalls 20/14lbs 10/9′ MRX 14/10 10/9′ 
-15 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
1 RFT: (5min cap) 
-100 Doubles or 400m Row 
-30 WallBalls
-15 WallBall Sit-Ups
*athlete’s choice which E5MOM group to start with*