March 2018

Thruster Build Up (from rack) E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 11min AMRAP: 7 Thrusters 95/65 RX+ 115/75 MRX 75/55 6 Chest to Bar MRX Pull-Ups **Catch = start with and at the top/start of every minute complete 3 Burpee Box Jump Overs** 3 Burpee Box Jump Overs 24/20″ MRX 20/18 Core Development: 20 […]

“30/30 Chipper” by DB For Total Reps: Over Head Plate Lunges (alt/stationary) 45/35 MRX 35/15 Double-Under’s Muscle-Ups (ring or bar) MRX C2B Overhead Squats Handstand Push-ups Front Squats Over the Bar Burpees Knees to Elbow Shoulder to Overhead Row or Assault Bike for calories Russian Kettlebell Swings GHD Hip Extensions Score is total reps from all

Back Squat E3MOM 10 – 7 – 4 – 2 6min AMRAP: Row 500m, Run 500 OR Assault Bike 1.2km then Max Rounds of: 12 WallBalls 20/14lbs 10/9 MRX 20/10 9′ 6 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 Rest 3min 4min AMRAP: Row 300m, Run 300 OR Assault Bike 0.7km then Max Rounds of: 8 Hang Power Snatch 4 Toes to

Push Press & Split Jerk E2MOM 7 Push Press – 2 Spilt Jerks 5 Push Press – 2 Split Jerks 3 Push Press – 1 Split Jerk 1 Push Press – 1 Split Jerk “Mork and Mindy” by DB 3 Rounds For Time: 10 Ground to Overhead 135/95 RX+165/115 MRX 105/70 2 Rounds of: 5 Pull-Ups, 10 Push-ups,

Hero WOD “HAVANA” 25 minute AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85 Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever

EMOM Activator: 1st Min: 12/10 calorie row or bike 2nd Min: 15 KBS 3rd Min: 10/8 over the bar burpees 4th Min: rest Repeat one more time for a total of two rounds OPEN WOD 18.4 For Time: 21 deadlifts (weight 1) 21 handstand push-ups 15 deadlifts (weight 1) 15 handstand push-ups 9 deadlifts (weight 1) 9 handstand

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run 17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/25 17 Irish KB Swings (1 Russian Swing + 1 American Swing = 1 Irish Swing) 1000m Isle of Man Row 17 GHD Shamrock Sit-Ups MRX Ab-mat 17 St Patrick Power Snatches 95/65 RX+115/80 MRX

For Total Reps: 0:00 – 5:00 = 800m Run to Max BB Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 or KB SDHP 5:00 – 7:00 = Rest 7:00 – 12:00 = 800m Run to Max HSPU or Max Handstand Walk (5′ =1rep) or Wall Walks 12:00 – 14:00 = Rest 14:00 – 19:00 =

Rowing & Deadlifts E3MOM 500m Row – 7 Deadlifts 500m Row – 5 Deadlifts 500m Row – 3 Deadlifts 500m Row – 1 Deadlifts **Can sub Assault Bike 1.2km in for Row** 10 minute AMRAP: 10 WallBalls 20/14 10′ MRX 20/10 9′ 10 Toes to Bar or 10 Anchored WallBall Sit-Ups **Catch = start with and at the top/start of every minute

Front Squats & Clean & Jerks E2:30MOM 5 Front Squats 5 Power Clean & Jerks 3 Front Squats 3 Squat Clean & Jerks 2 Front Squats 2 Hang Power Clean & Jerks *Front Squats from a rack, C&Js from floor* For Time: 9 Squat Clean & Jerks 155/105 RX+ 185/125 MRX 115/75 9 Muscle-Ups or 9 Burpee C2B Pull-Ups