March 2019

Hang Clean Build Up E2MOM 6 – 4 – 2 – 1 – 1 “A Fool’s CHOICE” by DB 5 Rounds For Time: 10 Back Squats = 135/95 MRX 115/75 12 Front Squats = 115/75 MRX 95/65 14 Overhead Squats = 95/65 MRX 75/55 — 4 Bar Muscle-Ups 8 Chest to Bar Pull-Ups11 Pull-Ups — […]

“JT” 21 – 15 – 9 Reps for time of: Handstand Push-UpsRing Dips MRX Bar DipsPush-Ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005. “My husband was a warrior and a man who believed his purpose in life was to defend the

Death by Bodyweight DeadLift and WallBalls 9min EMOM Min 1 = 10 BW/75% DeadliftMin 2 = 10 WallBall 20/14 to 10/9′ MRX 20/10 to 9′ Min 3 = 5 Deadlift & 5 Wallball 20/14 to 10/9′ *Repeat 2 more times for 9min* 12min AMRAP: 12/10 Calorie Row or Assault Bike6 Right Arm Lateral DeadLift 95/65 RX+ 115/75

Hang Power Snatch and Hang Squat Snatch E2MOM3 Hang Power Snatch – 3 Hang Squat Snatch 2 Hang Power Snatch – 2 Hang Squat Snatch 1 Hang Power Snatch – 1 Hang Squat Snatch 1 Hang Power Snatch – 1 Hang Squat Snatch For Time:30 Hang Snatch 135/95 RX+ 155/105 MRX 115/75 *Catch, every time

Bench Press1min AMRAP 95/65lb or 75/55 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 115/75 or 95/65 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min 1min AMRAP 135/95 or 115/75 (P1) – Rest 1min – 1min AMRAP (P2) Rest 1min Team WODs 6min AMRAP: (P1) – 12cal Row or Assault Bike (P2) -12 Power Cleans – 6

“Beehive Burpees” by DB For Time: Run 200m1 Rope Climb 15′ MRX 10′5 Box Jumps 24/20 RX+ 30/24 MRX 20/18″ 5 Muscle-Ups5 Burpee Muscle-UpsRow 500m or Assault Bike 1.2km2 Rope Climb 15′ MRX 2 to 10′ or 1 to 15′ 10 Box Jumps10 Chest to Bar Pull-Ups10 Burpee Chest to Bar Pull-UpsRun 800m3 Rope Climb 15′ MRX 3 to

“HELEN” 3 Rounds For Time: 400m Run 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 12 Pull-Ups RX+ Chest to Bar Reminder: We will be hosting The Open today at 1pm! Open Gym is canceled.

Power Clean and Shoulder to Overhead Build Up E2MOM 4 Power Cleans – 4 Shoulder to Overhead 3 Power Cleans – 3 Shoulder to Overhead2 Power Cleans – 2 Shoulder to Overhead 2 Power Cleans – 2 Shoulder to Overhead “Chest Pump” by DB12 – 10 – 8 – 6 – 4 – 2 rep

5 Rounds for Load E5MOM = 25min 10 Box Jumps 24/20″ MRX 20/18″ 6 Deadlifts to 5 Hang Power Clean to 4 Shoulder to 0verhead 10 Box Jumps ** Rules = Athlete has the whole 5min to use as they wish to complete the exercises in order, once the bar is picked up it cannot

For Time: 1000m Run42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 30 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 18 Toes to Bar800m Run21 Kettlebell Swings15 WallBall Shots9 Toes to Bar600m Run15 Kettlebell Swings9 Wallball Shots7 Toes to Bar400m Run9 Kettlebell Swings7 WallBall Shots5 Toes to Bar200m Run Flexibility Development 2x30sec Couch Stretch