April 2018

Clean Build Up: E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 2018 Online Qualifier Event 2 4 Rounds For Time of: 25 Chest to Bar Pull-Ups MRX Chin Over Bar Pull-Ups 5 Cleans 245/170 MRX/14-15 155/105 CFHSV Running & Endurance WOD: For Time: 3 x 200m run, rest 30 seconds between efforts rest 3 […]

For Time: 400m Run 21 Handstand Push-Ups 15 Toes to Bar 9 Front Squats 135/95 RX+ 165/115 MRX 115/75 Rest 3min 400m Row 21 Wallball Shots 20/14 10/9′ MRX 20/10 9′ 15 Bar Facing Burpees 9 Split Jerk (alternating feet/lead leg) Rest 3min 1km Assault Bike 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 GHD

Weakness Work/Progression/Strength Training *Athlete makes 3 choices based on greatest weaknesses and choices each min, with a rest/adjustment on 4th min **List is not all inclusive, use progressions to build up/develop EMOM for 28 minutes 1-2 Rope Climb w/feet or Legless 8 Pistols (4 each leg) 2-4 Squat/Power Clean 2-4 Squat/Power Snatch 2-5 Muscle-ups (bar or ring) 3-5 Ring

Hang Power Cleans & Shoulder to Overhead Build Up E2:30MOM 3 – 3 – 2 – 2 – 1 – 1 4 Rounds For Time Of: 400m Run or 400m Row or 1km Assault Bike 12 Deadlifts 155/105 RX+ 185/125 MRX 125/85 9 Hang Power Cleans 6 Shoulder to Overhead *Mix up the run, row or bike or stick to one modality for

Squat Snatch E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20 minute AMRAP: 1 Squat Snatch 135/95 RX+ 165/115 MRX 95/65 5 Pull-Ups 10 Push-Ups 15 Air Squats Core Development 30 GHD Sit-ups 60 Butterfly ab-mat sit-ups

“LUMBERJACK 20” Complete the following for time: 20 Deadlifts 275/185lbs MRX 225/155 Run 400m 20 Kettlebell Swings 32/24kgs MRX 24/16 Run 400m 20 Overhead Squats 115/75lbs MRX 75/55 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pullups MRX Pull-ups Run 400m 20 Box jumps 24/20″ Run 400m 20 Squat Cleans 115/75lbs MRX 95/65 Run

Deadlift E3MOM 8 – 8 – 5 – Max reps OR Master Qualifier Event 1 2016 15min to Establish a 1 rep Deadlift Master Qualifier Event 4 2015 21-15-9 reps for time of: Deadlifts 225/155lbs 50-59 185/135 60+ 155/105 Box Jumps/Step-ups 24/20″ 60+ 20″ Handstand Push-ups 50-59 2″ rise 60+ 4″ rise

In 15 min Establish a 1 RM Weighted Chest to Bar Pull-Up and a 1 RM Weighted Pull-Up Master Qualifier Event 4 2014 For time: 100 Pull-ups 100 WallBalls 20/14 10/9′ MEN 55-59 75 pull-ups 100 Wallballs 14lbs 10′ MEN 60+ 50 pull-ups 100 Wallballs 14lbs 10′ WOMEN 55-59 75 pull-ups 100 Wallballs 10lbs 9′ WOMEN 60+ 50

Team WODs 9min AMRAP: 12 Alternating Thrusters 95/65 RX+ 115/75 MRX 75/55 6 in Unison Barbell Push-Ups 16 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs REST 3min 6min AMRAP: 12 Alternating Hang Power Snatch 95/65 RX+ 115/75 MRX 75/55 6 in Unison Toes to Bar REST 2min For Time: 2000m Row & 2000m Run **Athletes can work

Power Snatch – Overhead Squat – Squat Snatch Build Up E2MOM 3 PS – 3 OHS – 3 SS 2 PS – 2 OHS – 2 SS 1 PS – 1 OHS – 1 SS For Time: Run 200m or Assault Bike 0.5km 10 Squat Snatch 95/65 RX+ 115/75 MRX 75/55 Run 400m or Assault Bike 1km 15