March 2021

15min Build-up to a Heavy Squat Clean & Jerk &/or Hang Power Snatch and Prep for WOD Main Site WOD “ANDI” For Time: (20min cap)100 Hang Power Snatch 65/45lbs MRX 45/35 100 Push Press100 Sumo Deadlift High Pull100 Front Squats Core & Shoulder Development 30 Walking Double Kettlebell Overhead Lunges (15ea leg) 30 Wallball or Kettlebell […]

*ATHLETE’S CHOICE* For Time: (40min cap) 200m Run 10 WBS 20/14 10’/9′ MRX 20/10 9′ 10 Dumbbell Snatch 50/35 MRX 35/20 20 Double Unders 400m Run 20 WBS 20 Dumbbell Snatch 40 Double Unders 800m Run 30 WBS 30 Dumbbell Snatch 60 Double Unders 1200m Run 40 WBS 40 Dumbbell Snatch 80 Double Unders *OR*

Bench Press & Dips (bar or ring) E2MOM *Can start with Bench or Dips, 2min for each* Bench Press 10@70% – Dips 10/8Bench Press 5@80% – Dips 10/8Bench Press 10@75% – Dips 10/8Bench Press 5@85% – Dips 10/8 10min AMRAP: 5 MUs (ring or bar) MRX Burpee Chest to Bar 10 Wallball Sit-Ups 20/14lbs MRX

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Unders8 Bear Complex 115/75 RX+155/105 MRX 95/65 80 Double Unders 6 Bear Complex 135/95 RX+185/125 MRX 115/7560 Double Unders4 Bear Complex 155/105 RX+205/135 MRX 135/95 40 Double Unders2 Bear Complex 185/125 RX+225/155 MRX 155/105 20 Double Unders

“Wacked Out Helen” For Time: (30min cap) 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 & Core Development 10 Turkish Get-Ups Right Arm 15 Kettlebell Push-Ups10 Turkish Get-Ups Left Arm 15 Kettlebell Push-Ups CFHSV Running & Endurance WOD: 4 x 1200m

OPEN WOD 21.3 For total time: (15min cap) 15 front squats ages 16-54: 95/65 ages 14-15 & 55+: 65/4530 toes-to-bar15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups ages 55+: chin over bar15 thrustersThen, rest 1 minute before continuing with:15 front squats30 bar muscle-ups ages 55+: chest to bar15 thrusters Scaled ages

For Time: (30min cap) 40 Toes to Bar 40 Shoulder to Overhead 95/65lbs RX+115/75 MRX 75/55 800m Row/Run or 2km Assault Bike30 Toes to Bar30 Shoulder to Overhead 600m Row/Run or 1.5km Assault Bike 20 Toes to Bar20 Shoulder to Overhead400m Row/Run or 1km Assault Bike 10 Toes to Bar 10 Shoulder to Overhead200m Row/Run or 0.5km Assault Bike Grip & Core Development 1min

3 Split Jerks EMOM x 3 min Rest 2min / add weight 2 Split Jerks EMOM x 3 min Rest 2min / add weight 1 Split Jerk EMOM x 3 min (from floor) Main Site WOD 4 Rounds For Time: (16min cap) 400m Run 1min Handstand Hold on wall RX+ Freestanding Handstand Hold MRX High Plank

3 Hang Squat Cleans EMOM x 3 min Rest 2min / add weight 2 Hang Squat Cleans EMOM x 3 min Rest 2min / add weight 1 Hang Squat Clean EMOM x 3 min 12min AMRAP: 36 Double Unders12 Wallball Sit-ups 20/14lbs MRX 20/10lbs6 Hang Squat Clean 135/95 RX+ 165/115 MRX 95/65 Squat & Pistol

*Athlete’s Choice* A. Hang Snatch to OHS E2MOM for 10 minutes: 1 Hang Snatch to 1 OHS B. 20 Minute AMRAP: 4 Hang Snatch 115/75 RX+ 135/95 MRX 75/55 5 OHS 9 Pull-ups RX+ Chest to bar 18 WBS 20/14 10’/9′ MRX 20/10 9′ 200m Run ****OR**** OPEN WOD 21.2 For Time: (20min cap) 10