March 2013

WOD: A. Thruster: 1-1-1-1-1-1 E3MOM, build up to a 1RM B. Complete the following for time of: 400m run 12 thrusters 135/95 500m row 400m run 8 thrusters 135/95 500m row 400m run 4 thrusters 135/95 500m row

OPEN Workout 13.3 12 minute AMRAP of: 150 Wall balls 20/14 10’/9′ 90 Double-unders 30 Muscle-ups For Masters Men and Women 55+ 12 minute AMRAP of: 150 Wall balls 20/10 9′ 90 Double-unders 30 Muscle-ups

A) Spend 10 Minutes working on Pistols and Pistol technique B) Spend 10 Minutes working on HSPU and HSPU technique WOD: “Cindy” 20 min AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” 20 min AMRAP of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Pull-ups

WOD: A. Front Squat: E3MOM 1-1-1-1-1-1 B. Accumulating AMRAP: 2 minutes squat clean 135/95 rest 1 minute 2 minute squat snatch 95/65 rest 1 minute 2 minute thrusters 95/65 rest 1 minute 2 minute barbell push ups

WOD: “Luce” 3 round for time of: run 1K 10 muscle ups 100 squats *this will be conducted without a weight vest* Enlarge image Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle

WOD: Complete the following for time of: 30 HSPU 40 pull-ups 50 KBS 24kg/16kg 60 sit ups (ab-mat anchored) 70 burpees

OPEN WOD 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 shoulder to overhead 115/75 10 deadlifts 115/75 15 box jumps 24″/20″ Masters Men and Women 55+ Complete as many rounds and reps as possible in 10 minutes of: 5 shoulder to overhead 95/55 10 deadlifts 95/55 15 box jumps 20″

WOD: A. Deadlift: E3MOM 3-3-3-3-3 B. Complete the following for time of: 250m row 30 WBS 20#/14#, 10’/9′ 20 sumo deadlifts 155/105 500m row 20 WBS 20#/14#, 10’/9′ 15 sumo deadlifts 155/105 750m row 10 WBS 20#/14#, 10’/9′ 10 sumo deadlifts 155/105

OPEN WOD 13.2 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch For masters men and women 55+ 10 minute AMRAP of: 5 Shoulder to overhead, 95/55 lbs 10 Deadlift, 95/55 lbs 15 Box jump, 24 / 20 inch

WOD: “Ring Push Up Nicole” 20 minute AMRAP 400m run max reps ring push ups (2 attempts) *note the number of ring push ups completed for each round*