March 2023

Deadlift Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite WOD 3 Rounds For Time: (20min cap) 800m Run/Row or 2k Bike 15 Deadlifts 315/205lbs MRX 255/165 Core & Grip Development 10 Skin the Cats100m Plate Pinch Carry20 Hip Extensions100m One Arm KB Heavy Farmer’s Carry 20 Reverse Hypers100m One Arm KB […]

Hang Power Snatch Build Up E2MOM 9 – 6 – 3 – 1 – 1 – 9 For Time: (22min cap)12/9 Calorie Row or Bike or 200m Run9 Hang Power Snatch12 Wallball Sit-up 20/14lbs MRX 20/10lbs1 Rope Climb 15′ MRX 10′21/18 Calorie Row/Bike or 400m Run9 Hang Power Snatch 115/75 RX+ 135/95 12 Wallball Sit-up 20/14lbs MRX 20/10lbs2 Rope Climbs 15′ MRX

“Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest to Bar MRX Ring Row10 Dumbbell Push-up (5 Right hand DB / 5 Left hand DB) 15 Dumbbell Goblet Squats 50/35lbs MRX 30/25lbs One person Works and completes a round, One person RESTS and then switch Guns & Stretching Development -2×20 Weight Plate Hammer Curls-20sec each

Pause Strict Press E3MOM 5 x 5 @ 50-80% (3sec pause at Top/Lockout) 21-15-9 reps For Time: (11min cap) Shoulder to Overhead Box Jump Overs Barbell = 135/95 RX+165/115 MRX 95/65lbs Box Heights = 24/20″ RX+ 30/24″ MRX 20/18” Handstand Walk & Overhead Development 10 Handstand Shoulder Taps Facing Wall2 sets Handstand Walk 50’ (progressions etc.)

Pause Back Squat E3MOM 5 sets X 5 reps @ 50-80% (3sec pause in Bottom) 4 Rounds For Time: (20min cap)200m Run/Row or 0.5k Bike4 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs 8 Front Squats12 Deadlifts Rest 2min after Each Round 7min Isometric EMOM Challenge: Min 1 = Handstand HoldMin 2 = Iron Chair Hold on Wall Min 3

“Wacked Out Helen” For Time: (30min cap) 800m Run 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 24 Pull-Ups400m Run21 Kettlebell Swings 12 Pull-Ups 200m Run 11 Kettlebell Swings6 Pull-ups KettleBell & Core Development 10 Turkish Get-Ups Right Arm 15 Kettlebell Push-Ups10 Turkish Get-Ups Left Arm 15 Kettlebell Push-Ups 200m Farmers Carry (only 1 Kettlebell As Heavy As

Main Site New Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters 2xDB 50/35lbs MRX 35/20lbs Core & Shoulder Development 3 sets 10 reps Dumbbell Seated Strict Press3 sets 10 reps Dumbbell Push-Ups w/Renegade Rows (1 Push-up to 1 Row R Arm to 1 Push-up

Team Chipper For Time: (35min cap)60 Synchronized Kettlebell Swings30 Alternating Box Jump Overs30 Synchronized Toes to Bar30 Alternating Front Squats30 Synchronized Barbell Push-up MRX Push-up 60 Alternating Deadlifts600m Synchronized Run/Row or 1.5k Bike 30 Alternating Shoulder to Overhead30 Synchronized Burpee Pull-ups60 Partner Passing WallBall Sit-ups Kettlebells = 24/16kgs RX+ 30/24 MRX 20/12kgs Box Heights = 24/20″ RX+30/24” MRX

Overhead Barbell Lunge (forward/alt legs) Build Up E3MOM 10 – 8 – 6 – 4 – 2 MainSite WOD 5 Rounds For Time: (20min cap) 50 Double Unders 25 Single Arm DB/KB Overhead Lunges (alt legs) DBs = 50/35lbs MRX 35/20lbs KBs = 24/16kgs MRX 16/12kgs Flexibility & Squat Development 2x30sec Overhead Squat Hold2x30sec Pigeon/Swan/Piriformis Stretch 2x30sec Couch

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) Five 3min Rounds: 400m Row/Run or 1k Bike15 Sumo Deadlift High Pulls 75/55 RX+95/65 MRX 55/35lbs Max Pull-ups RX+ Chest to Bar MRX Ring Row Rest 1min between rounds Score is total Pull-up/C2B/Ring Row from all 5 rounds Core Challenge (straight thru No