March 2020

“Wacked Out Helen” For Time: 800m Run 42 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11 Kettlebell Swings6 Pull-ups KettleBell Training & Core Development 10 Turkish Get-Ups Right Arm15 Reverse Hypers or Hip/Back Extensions 10 Turkish Get-Ups Left Arm15 Hip Extensions to Glute Ham Raise At […]

Cluster Build-Up E2MOM x 12 min 1 Power Clean to 1 Hang Squat Clean to 1 Shoulder to Overhead 5 Rounds For Time:200m Row / Run or 0.5km Assault Bike4 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups6 Power Cleans 115/75 RX+ 135/95 MRX 95/65 8 Hang Squat Cleans 10 Shoulder to Overhead *can thruster out on

1 1/2 Bench Press E3MOM 5 Sets x 4 – 1 1/2reps 7min AMRAP: 42 Double Unders 21 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 15 WallBall Sit-Ups 20/14lbs MRX 14/10lbs 9 Hand Release Push-Ups Rest 3min For Time: 42 Double Unders 21 Kettlebell Swings 15 WallBall Sit-Ups 9 Hand Release Push-ups Core & Chest Development

1 1/2 Deadlifts E3MOM5 Sets x 4 – 1 1/2reps 2 Rounds For Time: 16 Deadlifts 400m Run8 Left Leg and Left Arm Kettlebell Deadlifts8 Pull-ups8 Right Leg and Right Arm Kettlebell Deadlifts400m Row or 1k Assault Bike8 T2B Barbell = 255/175 RX+315/215 MRX 205/135 KB = 24/16kgs RX+ 32/24 MRX 20/12kgs Core Development 16 Reverse Rower

1 1/2 Back Squat E3MOM 5 Sets x 4 – 1 1/2reps 2min AMRAP: 5 Strict Press 95/65 RX+115/75 MRX 75/55 or Strict Handstand Push-Ups 5 Over Box Jumps 24/20″ RX+30/24″ MRX 20/18″ Rest 2min 2min AMRAP: 7 Push Press or Handstand Push-Ups7 Burpee Box Jumps/Step-ups Rest 2min 2min AMRAP: 10 Shoulder to Overhead or Handstand Push-Ups10 Box Jumps/Step-ups Squat Development

“The Feast of Saint Patrick” by DB For Time: 800m Gaelic Get Away Run17 Green Goblet Squats 24/16 RX+ 32/24 MRX 20/1217 Irish KB Swings (1 Russian Swing + 1 American Swing = 1 Irish Swing)1000m Isle of Man Row17 GHD Shamrock Sit-Ups MRX Ab-mat 17 St Patrick Power Snatches 95/65 RX+ 115/80 MRX 75/5580

“HOLLEYMAN” 30 Rounds For Time:5 Wallballs 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115 U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004,

“Rowing & Riding JT” 21 – 15 – 9 – 6 – 3 Reps For Time: – Handstand Push-Ups MRX 2/4″ Rise– Ring Dips MRX Bar Dips– Push-Ups – Row / Assault Bike Calories In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Hang Clean E2MOM 6 Hang Clean – 5 Hang Clean – 4 Hang Clean 3 Hang Clean – 2 Hang Clean – 1 Hang Clean Team WOD For Total Reps/Calories/Rounds: 00:00 – 04:00 Row or Assault Bike for Calories (1 in plank / 1 working) 04:00 – 05:00 Rest 05:00 – 7:00 Alternating Burpee Pull-Ups 07:00 –

Power Snatch & Hang Power Snatch E2MOM x 12 min3 TnG Power Snatch – 3 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch2 TnG Power Snatch – 2 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch 3 Rounds For Time: 400m Run 10 Power Snatch 115/75 RX+135/95 MRX 95/65