March 2022

Differing Deadlifts Build Up E2MOM 10 Deadlifts – 10 Sumo Deadlifts10 Left Arm & 10 Right Arm Kettlebell Suitcase Deadlifts 5 Deadlifts – 5 Sumo Deadlifts5 Left Arm & 5 Right Arm Kettlebell Suitcase Deadlifts 3 Rounds For Time: (18min cap) 15 Sumo Deadlifts 100m Kettlebell Farmers Carry 10 Deadlifts5 Over the Bar Burpees 400m Run/Row or 1k […]

HERO WOD “HOLLEYMAN” 30 Rounds For Time: (40min cap)5 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 3 Handstand Push-Ups MRX 2/4″ Rise1 Power Clean 225/155 MRX 165/115lbs **Compare to 29 May 21; 16 Mar 20; 21 May 16; 6 Mar 16** U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to

For Time: (8min cap) 1000m Row or 800m Run or 2.5km Bike *compare to 22 Sep 21; 10 Oct 20* Six 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift High Pull 75/55 RX+95/65 MRX 55/35lbs Max Over Bar Burpees Rest 1min between rounds Score is total Burpees from all 6 rounds Core Challenge (straight thru No stopping) 15 V-Ups1min

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (Kettlebell) 17 Irish KB Swings = 1 Russian Swing + 1 American Swing = 1 Irish Swing by DB 1000m Isle of Man Row 17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches (Barbell)

In 15min Establish a Weighted 1 rep Max Strict Pull-up/Chin-up1 rep Max Kipping Pull-up/Chin-up Max set of Strict Pull-ups unbroken MainSite WOD 3 Rounds For Time: (21min cap) 100 Double Unders 50 Dumbbell Snatch (alt arms) 50/35 MRX 35/20lbs 25 Pull-ups MRX Ring Rows Core & Guns Development 20 Dumbbell Hammer Curls20 Weight Plate Hammer Curls

Overhead Squat & Squat Snatch E2MOM 4 Overhead Squats – 4 Squat Snatch 3 Overhead Squats – 3 Squat Snatch 2 Overhead Squats – 2 Squat Snatch 1 Overhead Squats – 1 Squat Snatch “Power Bar AMANDA” 9 – 7 – 5 Reps For Time: (15min cap) Bar Muscle Ups MRX Chest to Bar Pull-ups +

Bench Press E2MOM 5 – 15 – 3 – 2 – 10 – 1 – 1 13min AMRAP: 21/17 Calorie Row/ Bike or 400m Run15/13 Barbell Push-ups MRX Push-ups9 Power Clean 155/105 RX+185/125 MRX115/75 Core & Chest Development 30sec Plank Bird Dog Hold L/R 30 DB/KB Bench Press30sec Plank Bird Dog Hold R/L 30 Reverse Rower Tucks -30

Athlete’s Choice: For Time: 40min cap) 600m Run, Row or 1.5K Bike 50 Deadlifts 95/65 RX+ 115/75 MRX 75/55 50 Air Squats 500m Run, Row or 1.2K Bike 40 Hang Cleans 40 Wallball Sit-ups 20/14 MRX 20/10 400m Run, Row or 1K Bike 30 Front Squats 30 Hand Release Push-ups 300m Run, Row or .7K Bike

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders50 Push-ups15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used whatever he

10 Rounds For Time: (40min cap)200m Row / Run or 0.5k Bike8 Over the Bar Burpees6 Deadlifts 115/75 RX+135/95 MRX 95/65 4 Hang Squat Cleans2 Shoulder to Overhead *can thruster out on last rep HSC* Core, Guns & Grip Development 100m Plate Pinch Carry20 Plate Hammer Curls10 One Hand Plate Flips (10 each) 100m KB/DB Heavy Farmer’s Carry