April 2019

“30/30 Chipper” 30sec work – 30sec rest – 30 work – 30 rest For Total Reps: Overhead Plate Lunges (alt/stationary) 45/35lbs RX+ 55/45 MRX 35/15 Hang Power SnatchBox Jumps 24/20″ RX+ 30/24 MRX 20/12 Strict Pull-Ups or Kipping or bothOver the Bar BurpeesDumbbell or Kettlebell Snatches (1arm 30sec each) Strict Handstand Push-Ups or Kipping or bothKettlebell Goblet SquatsKnees to Elbow or V-UpsSumo Deadlift High Pull with Barbell or KettlebellRow or Assault […]

For Time: 200m Run10 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 200m ROW or 0.5km Assault Bike10 WallBall Sit-Ups 20/14/10lbs 5 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′40 Double Unders400m Run20 Kettlebell Swings400m ROW or 1km Assault Bike20 WallBall Sit-Ups5 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′80 Double Unders800m Run40 Kettlebell Swings800m ROW or 2km Assault Bike40

Back Squat & Front Squat & Overhead Squat E3MOM 9 Back Squats – 7 Front Squats – 5 Overhead Squats – 4 Overhead Squats – 2 Front Squats – 1 Back Squat For Time:9 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 21 Toes to Bar15 Front Squats15 Chest to Bar Pull-Ups21 Back Squats9 Bar Muscle-Ups

Athletes Choice Day WOD #1 30 Muscle-Ups for Time (Ring or Bar) OR WOD #25km ROW for Time OR WOD #3 300FY = 300cal on Assault Bike For Time Credit/created by OPT now OPEX OR “TYLER” 5 RFT: 7 Muscle-ups MRX Burpee Chest to Bar Pull-ups21 Sumo Deadlift High Pull 95/65 MRX 75/55

4 Rounds For Time with Increasing Loads: 20 Deadlifts15 Barbell Push-ups10 Hang Squat Clean5 Shoulder to 0verhead1 Rope Climb 15′ RX+ Legless MRX 10′ Rest 3min after each round/ increase load Round 1 Load = 115/75 RX+ 135/95 MRX 95/65Round 2 Load = 135/95 RX+ 155/105 MRX 115/75 Round 3 Load = 155/105 RX+ 185/125

Power Clean and Hang Power Clean Build Up E2MOM 6 Power Cleans – 5 Hang Power Cleans 4 Power Cleans – 3 Hang Power Cleans 2 Power Cleans – 1 Hang Power Clean For Time: 1000m Run21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Wallball Shots 20/14 to 10/9′ RX+ 11/10′ MRX 20/10 to

Thruster Build Up (from floor) E2MOM 6 – 4 – 3 – 2 – 1 – 1 Master Qualifier Event 1 2018 For Time: 4 Thrusters 16 to 54 135/95lbs 14-15 & 55+ 95/65lbs 1 Rope Climb 15′ 8 Thrusters2 Rope Climbs 12 Thrusters 3 Rope Climbs ORFor Time: 8 Thrusters 95/65 RX+ 115/75 MRX

Back Squat E3MOM 9 – 7 – 5 – Max reps – Max Reps 6min AMRAP: 6 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 7 Front Squats28 Double Unders Rest 3min 6min AMRAP: 6 Hang Power Snatch7 Back Squats8 Box Jumps or Step Ups 24/20″ RX+ 30/24 *Athletes choice on which WOD to start with*

“TeamMate LumberJack 20” For Time: Part A ROW 200m Part B Run 200m 20 Alternating Deadlifts 275/185lbs MRX 225/155 Part A Run 200m Part B ROW 200m 20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Part A ROW 200m Part B Run 200m20 Alternating Overhead Squats 115/75lbs MRX 75/55 Part A Run 200m Part B ROW

Bench Press E3MOM 9 – 7 – 5 – Max reps – Max Reps 2 Rounds For Time: 400m Run 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise15 Shoulder to 0verhead 115/75 RX+ 135/95 MRX 95/65 20 Barbell Push-Ups or Bar Dips400m Row or Assault Bike Rest 2min Core & Shoulder Accessory Training 25 Strict Bar Dips or Push-Ups