March 2018

Bench Press E3MOM 10 – 7 – 4 – 2 15 minute AMRAP: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 5 Burpee Box Jumps 15 Ring Dips MRX Bar Dips or Parallette Dip Push-ups 10 Box Jumps 9 HSPU RX+ 4/2″ Deficit Core & Grip Development 10 Skin the Cats 5 Attempts at Rings or Bar Front Lever 100m […]

12 min to Achieve a 1RM Weighted Pull-up and a 1RM Weighted Dip 2min AMRAP: Run or Row 200m or A Bike 0.5km 10 HSPU Max Thrusters 95/65 RX+ 115/75 MRX 75/55 Rest 2 min 2min AMRAP: Run or Row 200m or A Bike 0.5km 10 Toes to Bar Max Reps Hang Power Snatch Rest 2 min 2min AMRAP: Run or

20min Build up to a Heavy Squat Snatch and Work on/Warm-Up Muscle-Ups/C2B Pull-ups Athletes choice “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: Bar Muscle-ups MRX C2B Pull-ups + Bar Dips Power Snatch 135/95 MRX 115/75 OR “AMANDA” 9 – 7 – 5 Reps For Time: Ring Muscle-ups MRX C2B Pull-ups + Bar Dips Squat Snatch 135/95 MRX 95/65 REMINDER:

OPEN WOD 18.3 RX For Ages 16-54: 2 Rounds For Time Of: 100 double-unders 20 overhead squats 115/80 Ages 14-15 and 55+: 75/55 100 double-unders 12 ring muscle-ups Ages 55+: chest to bar pull-ups 100 double-unders 20 dumbbell snatches 50lb/35lb Ages 14-15 and 55+: 35lb/20lb 100 double-unders 12 bar muscle-ups Ages 55+: chest to bar pull-ups (14 minute

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 13min Build Up AMRAP: 25 Hang Power Snatch 75/55 RX+ 95/65 MRX 55/35 or DB Power Snatch 50/35 MRX 40/25 25 Pull-Ups RX+ C2B 20 Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 or DB Power Snatch 20 Bar Facing Burpees 15 Hang Power Snatch 115/75

“Tabata Something Else” Tabata Pull-Ups Tabata Push-ups Tabata Squats Tabata Sit-ups OR “Big Dawg Tabata” by DB Tabata C2B Pull-Ups Tabata Hand Stand Push-ups Tabata Goblet Squats 24/16kgs Tabata GHD Sit-ups The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. The Score is total reps from all

Sumo Deadlifts & Deadlifts E2:30MOM 7 Sumo Deadlifts – 6 Deadlifts 5 Sumo Deadlifts – 4 Deadlifts 3 Sumo Deadlifts – 2 Deadlifts 9min AMRAP: 7 SumoDeadlifts 205/135 RX+ 245/155 MRX 185/115 35 Double Unders OR 5 Burpee Over Box Jumps 24/20″ RX+30/24 MRX 20/18 7 Deadlifts 205/135 RX+ 245/155 MRX 185/115 5 Muscle Ups (ring or bar) OR 5

OPEN WOD 18.2 and 18.2A For Time With a 12 Minute Cap: 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 Reps of: Dumbbell Squats 50lb/35lb Masters 55+ and Teenagers 14-15 35lb/20lb Bar Facing Burpees In the remaining time: Achieve a 1RM Clean *Scaled Athletes Ages

Bench Press E3MOM 10 – 6 – 4 – 2 – 10 For Time: 25 Shoulder to Overhead 115/75 RX+ 135/95 MRX 95/65 25 Toes to Bar Rest 2min/add weight 25 Hang Power Clean 135/95 RX+ 155/105 MRX 115/75 25 Anchored WallBall Sit-ups 20/14 MRX 14/10lbs RX+ GHD WallBall Sit-Ups 20/14 Rest 2min/add weight 25/20 Barbell Push-Ups 25