February 2023

Bench Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings16 Alternating Kettlebell Goblet Lunges (alt legs)8 Synchronized Pull-ups RX+Chest to Bar MRX Ring Row 16 Alternating Hand Release Push-ups KBs = 24/16kgs RX+32/24 MRX 20/12kgs Core & Chest Development 2 sets 10 reps […]

15min Build-up to a 1 RM Hang Clean 12min AMRAP: 12 Hang Cleans 135/95 RX+185/125 MRX 95/65 9 Toes to Bar6 Burpee Box Jump Overs 24/20″ RX+30/24 MRX 20/18″ Core, Guns & Grip Development 20 KB Sit-Up to Press 10 DB/KB Curls straight to 200m DB/KB Farmer’s Carry to Max DB/KB Curls 20 Reps KB

For Time: (35 minute cap) 800m Run 40 Single arm DB Thrusters 50/35 MRX 35/20 40 Alternating DB Snatch 40 Wallball Sit-ups 20/14 MRX 20/10 600m Run 30 Single arm DB Thrusters 50/35 MRX 35/20 30 Alternating DB Snatch 30 Wallball Sit-ups 20/14 MRX 20/10 400m Run 20 Single arm DB Thrusters 50/35 MRX 35/20

Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring)50 WallBall Shots 20/14 to 10/9′ 100 Double Unders Open WOD 15.3 Masters 55+ & Teens 14-15 14min AMRAP: 50 WallBall Shots 20/10 to 9′ 100 Double Unders7 Muscle-Ups (ring) Core & Single Leg Development 10 Pistols Each Leg or 10 Scaled Pistols20 Crunches – 15

“TEAM McGHEE” by DB 30min AMRAP: 5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups 9 Box Jumps 24/20″ MRX 20/18″ *One athletes works to complete a round while the other athlete rests, slap hands to switch.* Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in

OPEN WOD 23.2a Complete as many reps as possible in 15 minutes of: 5 Burpee Pull-ups 10 Shuttle Runs (50′ = 1 rep) *Add 5 Burpee Pull-ups after each round* Scaled all ages = perform Burpees instead of Burpee Pull-ups OPEN WOD 23.2b Immediately following 23.2a, athletes will have 5 minutes to establish: 1 Rep

15min Build-up to a 1 RM Hang Snatch Team WOD 15min AMRAP: 10 Alternating Power Snatch (5ea)5 Synchronized Hang Power Snatch 10 Alternating Over Box Jumps (5ea) 20 Partner Passing WallBall Sit-ups (10ea) Barbell = 115/75 RX+135/95 MRX 75/55lbs Box Heights = 24” RX+ 30” MRX 20”WallBalls = 14lbs RX+20lbs MRX 10lbs Core Isometrics 1min

15min Build-up to a 1 RM Shoulder to Overhead For Time: (12min cap) 100 Double Unders 50 Shoulder to Overhead 75/55 RX+ 95/65 MRX 55/35 75 Double Unders25 Shoulder to Overhead50 Double Unders 15 Shoulder to Overhead25 Doubles 5 Shoulder to Overhead Handstand & Core Development 4 Wall Walks (with 20sec hold at top) 20 GHD

TEAM WOD: 24min AMRAP: Alternating rounds with a partner: 36 Double Unders 12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg 6 Burpee Box Jump Overs 24″/20″ Rest 5 minutes Accumulate with a partner: 100 Goblet Step-ups (one partner works, one holds a plank) 100 Goblet Squats (one partner works, one holds a wallball squat) 100 Partner

15min Build-up to a 1 RM Clean 3 Rounds For Time: (18min cap)15/12 Barbell Push-ups MRX Push-ups 10 Cleans 135/95 RX+165/115 MRX 95/65 2 Rope Climbs RX+ 1 legless / 1 with legs MRX 400m Run/Row or 1k Bike Core Development 20 Weight Plate Ground to Overhead 55/45 45/35 35/25 20 WallBall Russian Twists 20 Band Pull Aparts