April 2021

6 Rounds For Time: (30min cap) 40 Double Unders 10 Hang Squat Cleans 135/95 RX+165/115 MRX 95/65200m Row/Run or 0.5km Bike 10 Pull-Ups RX+ Chest to Bar Pull-Ups MRX Ring Rows Core & Pistol Development 12 Strict Toe to Bar24 Pistols Left Leg12 Evil Wheels24 Pistols Right Leg12 V-Ups w/15/10lb plate24 Kettlebell Goblet Hold Reverse Lunges […]

Push Press & Split Jerk Build-up E2MOM 6 Push Press – 6 Split Jerks 3 Push Press – 3 Split Jerks 1 Push Press – 1 Split Jerk 15min AMRAP: 5 Handstand Push-Ups RX+Strict MRX 2/4” Rise Or 5 Shoulder to Overhead 10 Wallball Situps Or 10 Toes to Bar15 Calorie Row/Assault Bike Or 200m Run20 Kettlebell Swings Or 20 Kettlebell/Dumbbell 1 Arm

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m – Partner B Run 200 -20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m – Partner B ROW 200-20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Partner A ROW 200m – Partner B Run 200 -20 Alternating Overhead Squats 115/75lbs MRX 75/55 Partner A Run 200m

Power Clean & Squat Build-up E2MOM 10 Power Cleans – 10 Back Squats 5 Power Cleans – 5 Back Squats 1 Power Clean – 1 Back Squat “ALEXANDER” 5 Rounds For Time: (25min cap)31 Back Squats 135/95lbs MRX 95/65lbs12 Power Cleans 185/125 MRX 125/85 **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander

Bench Press & Deadlift Build-up E2MOM 10 Bench Press – 10 Deadlifts 5 Bench Press – 5 Deadlifts 1 Bench Press – 1 Deadlift Continuous Running Clock For Max Reps: 0:00-2:00 : Run /Row 200m or Assault Bike 0.5km – 5 Over Bar Burpees & 5 Deadlifts… to max Barbell Push-Ups MRX Push-Ups 2:00-3:00 REST 3:00-5:00 : Run

“ANNIE” 50 – 40 – 30 – 20 – 10 rep rounds for time of: Double UndersSit-ups (ab-mat anchored) and/or “KAREN” For Time: 150 WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ and = “BOTH” back to back for time.List which one you start with. (30min cap)

For Time: (3min cap)500m Row or 400m (Run for Leaderboard) or 1.2km Assault Bike “Tabata Something Else” Tabata Pull-UpsTabata Push-upsTabata Air Squats (air squat to wallball OK) Tabata Sit-ups (ab-mat) OR “Strict Tabata Something” Tabata Front Squats 75/55 RX+95/65 MRX 55/45 Tabata Strict Chin/Pull-Ups MRX Ring Row Tabata WallBall Sit-Ups 20/14 MRX 20/10lbs Tabata Strict Press OR “Big Dawg Tabata”

15min Build-up to a Heavy Snatch and Prep for WOD Main Site New Benchmark WOD “Ingrid” 10 Rounds For Time: (20min cap)3 Snatch 135/95 MRX 95/65 3 Over Bar Burpees Core & Snatch Development 30 Right Knee to Left Elbow Plank Tucks30 Barbell or PVC Sotts Press (snatch grip) 30 Left Knee to Right Elbow Plank

Power / Hang Clean & Jerk Build-Up E2MOM 1 Power Clean to 1 Hang Clean to 1 Push Jerk 1 Hang Clean to 1 Power Clean to 1 Split Jerk 1 Power Clean to 1 Push Jerk1 Hang Clean to 1 Split Jerk 1 Clean & Jerk of Choice 1 Clean & Jerk of Choice

For Time: (35min cap)800m Run/Row or 2km Assault Bike70 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/1260 Pistols (alt) MRX Kettlebell Goblet Squats50 Box Jumps/Step-ups 24/20” MRX 20/18” 40 Wall Ball Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 30 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/5520 Hang Snatch10 Overhead Squats5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise1 Barbell