April 2015

WOD: A. Power Clean to Power Jerk: 3 – 2 – 1 – 1 – 1 E2MOM B. For Time: 5 ground to overhead 135/95 RX+ 165/115 (55 and over 105/65) 200m run 7 ground to overhead 135/95 RX+ 165/115 (55 and over 105/65) 400m run 9 ground to overhead 135/95 RX+ 165/115 (55 and over […]

WOD: A. Front Squat: 8 – 4 – 3/4 – 3/4 – 8 E2:30MOM B. 4 rounds for time of: 10 squat cleans 135/95 20 chest to bar pull-ups 30 push-ups rest precisely 2 minutes between each round Score = total time minus 6 minutes

WOD: “KAREN” For time: 150 WBS 20/14 10′ OR “NANCY” 5 rounds for time of: 400m run 15 OHS 95/65

WOD: A. Power Snatch to OHS to Squat Snatch Complex: 5 sets, E2MOM build up AHAP B. 3 rounds for time of: 9 over the bar burpees 7 squat snatch 95/65 RX+ 135/95 (55 and over 75/55) 5 chest to bar pull-ups RX+ muscle ups (55 and over pull-ups) “FINISHER” 5 minutes to establish a 2RM

TEAM WOD: 6 minute AMRAP of: Max reps KBS 24kg/16kg or 32kg/24kg Only 1 athlete works at a time, cannot touch KB until athlete sets it on the ground. rest 4 minutes 22 minute AMRAP of: One person works to complete a round while one person rests, then switch: 7 WBS 20/14 10’/9′ 200m run 7

WOD: A. Hang power Clean to Jerk to Squat Clean Thruster: 1-1-1-1-1 E2MOM B. 5 rounds for time of: 12 hang power clean & jerk 115/80 9 thrusters 115/80 6 power snatch 115/80 Lukas Hogberg, 9:35 – REMINDER: Join us for our first Friday Night FIGHT this Friday, April 18th at 515pm. Sign up on MBO

WOD: A. Back Squat: 8 – 4 – 3/4 – 3/4 – 8 E2MOM B. Bench Press: 8 – 4 – 3/4 – 3/4 – 8 E2MOM C. For Time: 400m run or row 16 chest to bar pull-ups 16 burpees 8 chest to bar pull-ups 8 burpees 400m row or run (opposite of last) Come

WOD: A. Deadlift: 10 – 6 – 4/5 – 4/5 – 10 E2:30MOM B. Complete the following for time of: 50 toes to bar 250 double unders 50 deadlifts 135/95 RX+ 185/125 (55 and over 95/65) *catch* every minute on the minute perform 5 WBS 20/14 10’/9′ (55 and over 20/10 9′) FRIDAY NIGHT FIGHT WOD! “Come Back

WOD: “TOM” 25 minute AMRAP of: 7 muscle ups 11 thrusters 155/105 14 toes to bar Enlarge image U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in

WOD: A. Split Jerk: 1 – 1 – 1 – 1 – 1 E2MOM B. 4 rounds for time of: 8 double push-up burpee double pull-ups 4 split jerk 165/115 RX+ 205/140 (55 and over 125/80) 200m sprint Cool Down: Accumulate 2 minutes L-sit hold on parallettes or rings Accumulate 25-50 ring dips or 25-50 KB