March 2019

Thruster Build Up: E2:30MOM 3 – 3 – 3 – 3 – 3 OPEN WOD 19.5 For Time: 33 – 27 – 21 – 15 – 9 reps of: Thrusters 95/65 14-15 & MRX 65/45 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups Reminder: We will be hosting The Open today at 915am and […]

Death by Burpees and KBS for 10min: With a running clock perform 1 Burpee and 1 Kettlebell Swings the 1st min, 2 Burpees and 2 KBS the 2nd min, 3… 3… and so on, add 1 Burpee and 1 Swing each min. If you can’t keep up sit out a min and jump back. Team

Build Up E2MOM 5 Strict Press – 4 Push Press -3 Jerks 4 Strict Press – 3 Push Press -2 Jerks 3 Strict Press – 2 Push Press -1 Jerk 4min AMRAP: 24 Double Unders2 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise 4 Dips RX+ Ring6 Hand Release Push-Ups Rest 2min 8min AMRAP: 12 Handstand

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 55/35 RX+ 70/55 MRX 45/2517 Irish KB Swings1000m Isle of Man Row17 GHD Shamrock Sit-Ups MRX Ab-mat 17 St Patrick Power Snatches 95/65 RX+115/80 MRX 75/5580 Dublin Double Unders17 Pull-ups for St Patrick RX+ C2B17 Romano-British Back Squat

15 min Build Up 5min Build Up to a Heavy Shoulder to Overhead5min Build Up to a Heavy Hang Squat Clean 5min Build Up to a Heavy Deadlift 3min AMRAP: 5 Strict Pull-Ups10 Barbell Push-Ups5 Front Squats 135/95 RX+ 155/105 MRX 115/75 REST 2min 3min AMRAP: 5 Shoulder to Overhead10 Deadlifts5 Hang Squat Cleans REST

Power Snatch: 3 – 3 – 3 – 3 -3 E2:30MOM Build up to a 3RM (TnG) Open WOD 19.4 For Total Time: 3 Rounds of: -10 snatch 95/65 Teenagers 14/15 and MRX 65/45 -12 bar facing burpees rest 3 minutes 3 Rounds of: -10 bar muscle-ups MRX chest-to-bar pull-ups -12 bar facing burpees We

18 Min Build Up 9min Build-up Snatch (Power or Squat) to9min Build-up Clean & Jerk (Power or Squat) “Isabel Jumping Grace” by DB For Time: 15 Snatch 135/95 RX+ 155/105 MRX 95/65 100 Double Unders15 Clean & Jerk 135/95 RX+ 155/105 MRX 95/65 *Athletes choice on power or squat, goal is fastest time and may

Running, Rowing, and Double-under Sprint Sets 1min AMRAP: Run 200m & Max Thrusters 95/65 MRX75/55 1min AMRAP: Row 200m & Max Over Bar Burpees 1min AMRAP: 50 Double Unders and Max Sumo Deadlift High Pulls 3min AMRAP: Run 400m & Max Thrusters 95/65 MRX75/55 3min AMRAP: -Row 400m & Max Over Bar Burpees 3min AMRAP:

Bench Press E3MOM 8 – 6 – 4 – 2 – 8 “BodyWeight Bonanza” by DB3 Rounds for Reps of: 1min Bodyweight Deadlifts 1min Handstand Push-Ups1min Knees to Elbows 1min Barbell Push-ups 1min Double-unders 1min Rest *Same format/score as Fight Gone Bad* Core & Grip Development 1min L-sit Hold (rings/parallettes)100m Plate/Pinch Grip Carry Use a

Strict or Strict Weighted Pull-Ups, Muscle-Ups & Barbell Build Ups E2MOM 5 Pull-ups (strict/weighted) – 5 TnG Power Snatch 4 TnG Power Snatch – 4 Pull-ups (strict/weighted) 4 Hang Squat Cleans – 3 Chest to Bar Pull-Ups (strict/weighted) 3 Hang Squat Cleans – 2 Chest to Bar Pull-Ups (strict/weighted) 3 Shoulder To Overhead – 3