March 2021

Back Squats E3MOM 10 Back Squats @70% – 8 Back Squats @75% 6 Back Squats @80% – 4 Back Squats @85% Max Back Squats @90% 4 Rounds For Time: (16min cap) 400m Run/Row or 1km Assault Bike 8 Back Squats 135/95 RX+165/115 MRX 115/75 12 Wallball Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ Flexibility & […]

E2MOM x 16min 1 Power Snatch to 1 Hang Squat Snatch Build-up 12min AMRAP: 2 Power Snatch 115/75 RX+135/95 MRX 95/65 4 Hang Squat Snatch 6 Over Bar Burpees8 Pull-ups RX+ Chest to Bar MRX Ring Rows 10 WB Sit-ups 20/14lbs MRX 20/10lbs or Toes to Bar Core, Shoulder & Handstand Development 3 sets 10 reps Barbell

15min Warm-up, Build-up & Prep for WOD “BodyWeight Bonanza” by DB 3 Rounds for Reps of: 1minute Bodyweight Deadlifts1minute HSPU MRX 2/4” rise1minute Knees to Elbows1minute Barbell Push-ups MRX Push-ups 1minute Double-unders 1minute Rest Core Isometrics 1min L-sit Hold (rings/parallettes) 30sec Plank Bird Dog Hold L/R 1min Hollow Hold30sec Plank Bird Dog Hold R/L 1min

10 Rounds For Time: (30min cap)5 Power Cleans 135/95 RX+ 165/115 MRX 95/65 5 Front Squats 100m Row/Run or 0.3km Assault Bike OR 5 Rounds For Time: (30min cap)10 Power Cleans 135/95 RX+ 165/115 MRX 95/65 10 Front Squats 200m Row/Run or 0.6km Assault Bike Core & Pistol Development 15 Strict Toes to Bar30 Pistols Left Leg15 Evil Wheels30 Pistols Right

“KB Tabata Time” by DB For Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40 / 32 / 24 / 20 / 16 / 12 / 8kgs Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm KB Shoulder to Overhead (switch arms each 20 sec) Rest 2 minute/rotate Tabata Strict

Open WOD 18.3 2 Rounds For Time: (14min cap) 100 Doubles 20 Overhead Squats 115/80lbs MRX/Teens 75/55 100 Double Unders12 Ring Muscle-Ups MRX Chest to Bar100 Double Unders 20 DB/KB Snatches 50/35lbs MRX 35/20lbs 100 Double Unders12 Bar Muscle-Ups MRX Chest to Bar Core & OHS Development 15 Left Arm KB Overhead Squats30 Barbell or PVC

Sumo Deadlifts E3MOM 10 Sumo Deadlifts @70% – 8 Sumo Deadlifts @75% 6 Sumo Deadlifts @80% – 4 SumoDeads @85% Max Sumo Deadlifts @90% 21 – 15 – 9 – 6 – 3 – 1 Reps For Time: (11min cap) Sumo Deadlifts 225/155 RX+275/185lbs MRX 185/125 Over the Bar Burpees Core & Grip Development 10 Skin

Bench Press (15min with rests)1min AMRAP 115/75 or 95/65lb or 75/55 or 45/35(Partner 1) Rest 1min /Switch1min AMRAP (Partner2) Rest 1min /Switch1min AMRAP (Partner 1) Rest 1min /Switch1min AMRAP (Partner 2) Rest 1min /Switch1min AMRAP (Partner 1) Rest 1min /Switch1min AMRAP (Partner 2) Rest 1min /Switch1min AMRAP (Partner 1) Rest 1min /Switch1min AMRAP (Partner 2) 16min AMRAP: 16 Calorie Row or Assault Bike or 300m

For Time: (40min cap) 800m Run / Row or 2km Assault Bike 50 Chest to Bar Pull-Ups MRX Pull-Ups 800m Run / Row or 2km Assault Bike (opposite)50 Handstand Push-Ups MRX Hand Release Push-Ups or 2/4″ rise800m Run / Row or 2km Assault Bike (opposite)50 Toes to Bar or WB Sit-Ups 20/14lbs MRX 20/10lbs 800m Run / Row or 2km Assault Bike (opposite) 50 WB Shots 20/14lbs to 10/9’ MRX 20/10lbs