April 2020

Click here for WOD brief! Back Squat E3MOM 7 @75% – 5 @80% – 3 @85% – 1 @90% – Max Reps @85% 5 Rounds For Time: (15min cap)200m Row/Run or 0.5km Assault Bike10 Thrusters 95/65 RX+115/75 MRX 75/55 10 Pull-Ups RX+ Chest to Bar 1min Rest after Each Round Squat & Pistol Development 10 Cossack Squats […]

Click here for WOD Brief! Push Press to Split Jerks E2MOM 4 Push Press to 3 Split Jerks 3 Push Press to 2 Split Jerks 2 Push Press to 1 Split Jerk 1 Push Press to 1 Split Jerk 1 Push Press – 1 Split Jerk “A Mile & A Barbell” by DB For Time:

Click here for WOD Brief! For Time: (35min cap) Row/Run 500m or 1.2km Assault Bike50 WallBall Sit-Ups 20/14lbs MRX 20/10lbs20 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 Row/Run 1000m or 2.5km Assault Bike35 WallBall Sit-Ups 35 Russian Kettlebell Swings Row/Run 2000m or 5km Assault Bike20 WallBall Sit-Ups50 Russian Kettlebell Swings Core & Shoulder Development 1min High Plank Hold with 1

Click here for WOD Brief! “Weakness Wake-Up” by DB For Time: (40min cap)40 Chest to Bar Pull-Ups RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ 40 Strict HSPU MRX Hand Release Push-Ups Rest 2min 40 Deadlifts Bodyweight MRX BW / 80% Rest 2min 40 Kettlebell Sit-ups 24/16 RX+32/24 MRX 20/12kgs

Click here for WOD brief! Snatch Build Up E2MOM Snatch 3 – 2 – 1 Hang Snatch 3 – 2 – 1 Snatch 1 – 1 Hang Snatch 1 – 1 5 Sprint Rounds w/ Increase Rest: (15min cap) 5 Power Snatch 115/75 RX+135/95 MRX 95/6510 Toes to Bar5 Hang Power Snatch 10 Over the

Click here for WOD brief! Front Squat E3MOM 8@70% – 4 @80% – 2@85% – 1@90% – Max Reps@80% 3 Rounds For Time: (15min cap)21 Pull-Ups or 15 Chest to Bar or 9 Bar Muscle-Ups21 Push-Ups or 15 Dips or 9 Handstand Push-Ups21 Back Squats or 15 Front Squats or 9 Squat Cleans21 Box Jumps or 100 Double Unders or 200m Row/Run/ .5km Assault Bike Box Height = 24/20″ MRX 20/18 Loads

Click here for WOD brief! For Time: 500m Row or 1K Assault Bike 8min AMRAP: Buy In: 800m Run or Row or 2k Assault Bike 18 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12 9 WallBall Sit-Ups 20/14 MRX 20/10lbs REST 4min 8min AMRAP: Buy In: 800m Row or Run or 2k Assault Bike12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 9′ 6 Burpee Heel/Feet Clap Over Bar

Click here for WOD brief! Clean & Jerk Build Up E2MOM 4 – 3 – 2 – 1 – 1 – 1 20min Ascending AMRAP: 5 Pull-Ups RX+ 3 Muscle-Ups (bar or ring)10 Push-Ups RX+ 6 Handstand Push-Ups15 Air Squats RX+9 KB Goblet Squats 32/24kgs * 1 Clean & Jerk* 2nd Round = 2 C&J;

Click here for WOD brief! Bench Press E3MOM 7@75% – 5@80% – 3@85% – 1@90% – Max Reps@85% 2 Rounds For Time: (18min cap)400m Row/Run or 1km Assault Bike20 Push Press 95/65 RX+135/95 MRX 75/55 20 Box Jumps 24/20 RX+30/24 MRX 20/18″ 10 Push Press10 Box Jumps/Step-Ups5 Push Press5 Box Jumps/Step-Ups200m Row/Run or 0.5km Assault Bike Rest 3min After

Click here for WOD brief! 8 Sprint Rounds For Time: (32min cap) 200m Row/Run or 0.5km Assault Bike6 Deadlifts 135/95 RX+ 165/115 MRX 95/65 4 Hang Power Snatch 8 Toes to Bar or WallBall Sit-Ups 20/14 MRX 20/10 Rest 1min After each Round *Score is slowest Round* Core Development 25 Right Knee to Left Elbow Plank Tucks 50 Flutter