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 […]

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

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

“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 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

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 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

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

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