March 2019

Power Snatch to Overhead Squat & Hang Squat Snatch E2:30MOM 3 Power Snatch to 3 Overhead Squats – 3 Hang Squat Snatch2 Power Snatch to 2 Overhead Squats – 2 Hang Squat Snatch 1 Power Snatch to 1 Overhead Squats – 1 Hang Squat Snatch 1 Hang Squat Snatch Tag Team 16min Ascending AMRAP: Partner […]

For Time:1 Mile Run or Row or 4km Assault Bike 10 Burpee Toes to Bar 20 Handstand Push-Ups or 20 Shoulder to Overhead 155/105 135/95 115/75lbs 30 Kettlebell Goblet Lunges 32/24/16/12kgs 40 Pull-ups50 Sit-ups (ab-mat un-anchored)60 Kettlebell Swings 32/24/16/12kgs1 Mile Row or Run or 4km Assault Bike (opposite of start) *Can Start at Top or Bottom* Core & Shoulder Development 25 Hollow Rocks 1min High

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups10 Pistols, alternating legs MRX 10 Lunges (alt legs)15 Pull-ups OR “MAGGIE” 5 Rounds For Time:20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups60 Pistols, alternating legs MRX 60 Lunges (alt legs) We will be hosting The Open today at 1PM. Open Gym is

Hang Power Clean E2MOM 6 – 5 – 4 – 3 – 2 – 2 – 1 – 1 The Fittest Experience Qualifier WOD 4 5 Rounds For Time:500m Row (actual event) or 1.2km Assault Bike 10 Hang Power Cleans 155/105lbs MRX 115/75 20 WallBall Shots 20/14lbs to 10/9′ Open WOD 19.3 will be released tonight at

OPEN WOD 19.3 For time:200-ft. dumbbell overhead lunge 50lb/35lb 14-15/MRX 35lb/20lb50 dumbbell box step-ups 24″/20″50 strict handstand push-ups MRX 5″ rise200-ft. handstand walk Core Development 1 minute L-sit hang 30 banded/barbell good mornings 1 minute high plank hold 30 butterfly ab-mat sit-ups 1 minute low plank hold We will be hosting The Open today at

Bench Press and Sumo-Deadlifts E2MOM 6 Bench Press – 6 Sumo Deadlifts 3 Bench Press – 3 Sumo Deadlifts 2 Bench Press – 2 Sumo Deadlifts 1 Bench Press – 1 Sumo Deadlift 15min AMRAP 200m Run10 Pull-ups or 5 Bar Muscle-Ups2 Sumo Deadlifts 275/185 RX+315/215 MRX 225/145 200m Row or 0.5km Assault Bike 10 Barbell Push-Ups or 5 Handstand Push-Ups

Back Squat E3MOM 5 x 5 Sprint Sets WOD4 Rounds For Time: 4 Over Bar Burpees5 Cheat to Bar Pull-Ups6 Front Squats 95/65 RX+115/75 MRX 75/55 7 Overhead Squats8 Pull-Ups9 Calorie Row or Assault Bike Rest 2 Minute Between Rounds Core Development 20 reps Hip Extensions w/3sec pause at top 10 Ab Activators = Hands to toes,

Hang Clean (HC) & Shoulder to Overhead (S2O) E2MOM 3 HC to 3 S2O – 3 HC & S2O 2 HC to 2 S2O – 2 HC & S2O 1 HC & S2O – 1 HC & S2O – 1 HC & S2O 3 Rounds For Time:7 Hang Clean 135/95 RX+165/115 MRX 115/75 7 Shoulder

“GWEN” For Load:15 – 12 – 9 reps of:Clean (Power or Squat or both) and Jerk Rules -Touch and go at floor only.-Even a re-grip off the floor is a foul.-No dumping.-Use same load for each set.-Rest as needed between sets approximately 3-5min (no more than 5min) We will be hosting the Open today at

In Front of a Clock Set for 39 minutes: 5min of Row or Assault Bike for Calories Rest 1min 4min of Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 Rest 1min 3min of Bar Facing Burpees Rest 1min 2min of Ground to 0verhead 135/95 RX+155/105 MRX 95/65 Rest 1min 1min of Double Unders Rest 1min 1min of Toes to