April 2022

10 Rounds For Time: (30min cap)10 Pull-Ups RX+ Strict Pull-ups MRX Ring Rows 5 Hang Cleans 135/95 RX+165/115 MRX 95/65 10/7 Barbell Push-Ups MRX Push-ups Core & Chest Development 25 Barbell or Banded Good Mornings 25 Dumbbell/Kettlebell Bench Press25 Reverse Rower Tucks25 Band Pull Aparts Across Chest 25 Hip Extensions CFHSV Running & Endurance WOD: 6 […]

“Anabolic Annie” by DB For Time: (30min cap) 50 Double Unders50 Wallball Sit-ups 20/14lbs MRX 20/105 Squat Snatch 135/95 MRX 95/65lbs 40 Double Unders40 Wallball Sit-ups4 Squat Snatch30 Double Unders30 Wallball Sit-ups3 Squat Snatch20 Double Unders20 Wallball Sit-ups2 Squat Snatch10 Double Unders10 Wallball Sit-ups1 Squat Snatch Core & Snatch Development 25 Evil Wheels25 Barbell or PVC

Clean Build Up E2MOM 8 Power Cleans – 4 Hang Squat Cleans 6 Power Cleans – 3 Hang Squat Cleans 3 Power Cleans – 2 Hang Squat Cleans 1 Power Clean – 1 Hang Squat Clean 3 Rounds For Time: (16min cap) 50 Double Unders 5 Cleans 135/95 RX+165/115 MRX 95/655 Front Squats5 Hang Squat Cleans2

Build Up E2MOM 8 Strict Press – 4 Push Jerk 6 Strict Press – 3 Push Jerk 3 Strict Press – 2 Push Jerk 1 Strict Press – 1 Push Jerk 16min AMRAP: 32/26 Calorie Row/Bike or 600m Run 8 Right Arm Kettlebell/Dumbbell Shoulder to Overhead8 Left Arm Kettlebell/Dumbbell Shoulder to Overhead16 Wallball Sit-Up or Toes to Bar 16

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Partner A ROW 200m / Partner B Run 200m 20 Alternating Overhead Squats 115/75lbs MRX 75/55 Partner A Run 200m

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run *compare to 15 Nov 20; 25 Nov 18; 10 Apr 16* DEA Special Agent James “Terry” Watson, 43, of Holly Ridge, LA, was killed during a robbery attempt in Bogotà, Colombia,

Snatch Build Up E2MOM 8 Power Snatch – 4 Hang Squat Snatch 6 Power Snatch – 3 Hang Squat Snatch 3 Power Snatch – 2 Hang Squat Snatch 1 Power Snatch – 1 Hang Squat Snatch 12min AMRAP: 6 Power Snatch 95/65 RX+135/95 MRX 75/55 3 Over the Bar Burpees3 Hang Squat Snatch12/9 Calorie Row/Bike or 200m

Run/Row 400m or 1k Bike x 3 times E3MOM (score is slowest time) REST 3min then start WOD 3 Rounds For Time: (16min cap) 6 Over the Bar Burpees 12 Shoulder to Overhead 135/95 RX+165/115 MRX 95/65 300m Run/Row or 0.8k Bike3 Over the Bar Burpees6 Shoulder to Overhead REST 2min After Each Round **Score is slowest round**