March 2020

Bench Press and Sumo-Deadlifts E2MOM 6 Bench Press – 6 Sumo Deadlifts 4 Bench Press – 4 Sumo Deadlifts 2 Bench Press – 2 Sumo Deadlifts 1 Bench Press – 1 Sumo Deadlifts 5min AMRAP 15 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 10 Toes to Bar or 10 WallBall Sit-Ups 20/14lbs MRX 20/10 5 Sumo Deadlifts 275/185 […]

Split Push Press & Split Jerks E2MOM 4 Split Push Press (Left) – 4 Split Jerk (alt legs) 4 Split Push Press (Right) – 3 Split Jerk (alt legs) 2 Split Push Press (Left) – 2 Split Jerk (alt legs) 2 Split Push Press (Right) -1 Split Jerk *Split Push Press from floor; Split Jerks

Master Qualifier Workout 2 2019 For Time: 80 Bar Facing Burpees 4000m Row or Run or 10km Assault Bike OR 10 Rounds For Time: 8 Bar Facing Burpees 400m Row or Run or 1km Assault Bike

Snatch E2MOM 4 – 3 – 2 – 2 – 1 – 1 – 1 Master Qualifier Workout 5 2019 For Time: 30 Snatch 135/95 Teen/55+ 95/65 30 Strict Handstand Push-Ups 55+ 5″ Rise OR 3 Rounds For Time:10 Snatch 115/75 RX+135/95 MRX 95/65 10 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise or 10 S2O

“PAUL PENA” 7 Rounds, each For Time: 100-meter sprint19 Kettlebell Swings 32/24kgs MRX 24/16kgs10 Burpee Box Jumps 24/20″ MRX 20/18″ Rest 3 minutes Army CPT Paul Pena, 27, of San Marcos, Texas, died on Jan 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River

Master Qualifier Workout 4 2019 8min AMRAP: 45 Thrusters 95/65 Teen/55+ 75/55 45 Toes to Bar45 Cleans45 Chest to Bar OR 8min AMRAP: 9 Thrusters 95/65 RX+115/75 MRX 75/55 9 Toes to Bar9 Cleans9 Chest to Bar MRX Pull-ups Core & Shoulder Development 25 Evil Wheels25 Double KettleBell Bottoms Up Press CFHSV Running & Endurance

5 x 5 Pause Deadlifts E3MOM *3sec pause at Top, TnG at bottom Master Qualifier Workout 1 2019 3 Rounds For Time:15 Deadlifts 225/155 Teen/55+ 185/125 35 Overehead Squats 75/55 Teen/55+ 65/4590 Double Unders *one bar, athlete responsible for load changes* OR 3 Rounds For Time:15 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/5520

5 x 5 Pause Bench Press E3MOM *3sec pause in Bottom 2 Rounds For Time:9 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise15 Ring Dips RX+ Strict MRX Bar21 Barbell Push-Ups MRX Push-Ups15 Hang Power Snatch 115/75 RX+135/95 MRX 95/65 9 Chest to Bar Pull-Ups MRX Pull-ups 2 Rope Climbs 15′ RX+1 Legless 1 w/Legs MRX

5 x 5 Pause Back Squats E3MOM *3sec pause in Bottom Team WOD 16min AMRAP: P1 = 12 Calorie Row or Assault BikeP2 = 12 Kettlebell Sit-UpsP1 & P2 = 6 Synchronized Toes to BarP1 & P2 = 12 Alternating Kettlebell Goblet Squats P1 & P2 = 18 Synchronized Kettlebell Swings P2 = 12 Calorie Row or

Strict Press & Hang Clean to Shoulder to Overhead E2MOM 6 Strict Press – 3 Hang Clean to 3 Shoulder to Overhead 4 Strict Press – 2 Hang Clean to 2 Shoulder to Overhead 2 Strict Press – 1 Hang Clean to 1 Shoulder to Overhead 1 Strict Press – 1 Hang Clean to 1