March 2023

Front Squat Build Up E3MOM 12 – 9 – 6 – 3 – 1 12min AMRAP: 36 Doubles or 12 Box Jumps 24/20” MRX 20/18” 12 Wallball Sit-ups 20/14lbs MRX 20/10lbs9 Squat Cleans 95/65 RX+135/95 MRX 75/55 Squat & Pistol Development 1min Wall Iron Chair Sit Holding 15/10lb plate 20 Cossack Squats Alternating Legs (10 ea) 10 […]

“GWEN” For Load: (30min cap)15 – 12 – 9 reps of: Clean & Jerk (Power/Squat or both) Rules -Touch and go at floor only.-Even a re-grip off the floor is a foul.-No dumping.-Use same load for each set.-Rest as needed between sets approximately 3-5min (no more than 5min) Core Isometrics 1min Bar/Rings Dip Hold or L-Sit Hold 1min

Split Push Press & Split Jerk E2MOM 6 Split Push Press – 5 Split Jerks 4 Split Push Press – 3 Split Jerks 2 Split Push Press – 1 Split Jerk 4 Rounds For Time: (24min cap)800m Run/Row or 2km Bike20 Shoulder to Overhead or Handstand Push-Ups 95/65 RX+135/95 MRX 75/55 *can intermix S2O and HSPU* Handstand Walk Development 10

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run17 Green Goblet Squats (KB)17 Irish Kettlebell Swings 1000m Isle of Man Row17 Wallball Sit-Ups 20/14lbs MRX 20/10lbs17 St Patrick Power Snatches (Barbell)80 Dublin Double Under17 Pull-ups for St Patrick RX+ Chest to Bar17 Scot’s Irish Hang Squat Clean Thruster (Barbell)400m

3 Thrusters EMOM x 3 min Rest 2min / add weight 2 Thrusters EMOM x 3 min Rest 2min / add weight 1 Thruster EMOM x 3 min (from floor) 4min AMRAP: 10/8 Calorie Row/Bike or 200m Run10 Thrusters 95/65 RX+115/75 MRX 75/55 2min Rest 4min AMRAP: 10 Thrusters8 Over the Bar Burpees *athletes choice on which

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 Rest exactly 2min “Finisher” For Time: (10min cap)800m Dumbbell / Kettlebell / Weight Plate Carry/Run/Walk **Weight must be carried below shoulders (NOT on shoulders), i.e. farmers carry or belly/bear hug or hang

Hang Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 12min AMRAP: 12 Box Jumps 24/20″ RX+30/24” MRX 20/18″6 Hang Snatch 135/95 RX+155/105 MRX 115/75 3 Muscle-up (bar/ring) MRX 3 Chest to Bar Pull-Ups + 3 Bar Dips Core & Snatch Development 24 Right Knee to Left Elbow Plank

Pause Bench Press E3MOM 5 x 5 reps @ 50-80% (3sec pause in Bottom) 3 Rounds For Time: (18min cap)9 Power Cleans 135/95 RX+165/115 MRX 95/65 15 Hang Cleans21/19 Barbell Push-Ups MRX Push-Ups Core & Chest Development 25 Dumbbell Bench Press 10 Skin the Cats 20 Hip Extensions 25 Band Pull-Aparts 10 Skin the Cats 20

Deadlift Build Up E3MOM 12 – 9 – 6 – 3 – 1 5 Rounds For Time: (16min cap)11 Left Arm Kettlebell Suitcase Deadlifts 11 Right Arm Kettlebell Suitcase Deadlifts 11 Toes to Bar11 Deadlifts REST 1min after Each Round Kettlebells = 24/16kgs RX+32/24kgs MRX 20/12kgs Barbell Weights = 225/155 RX+275/185 MRX 185/125lbs Core Development &

25min AMRAP: 25/20 Calorie Row/Bike or 400m Run10 Over the Bar Burpees15 Sumo Deadlift High Pulls 75/55lbs RX+ 95/65 MRX 65/45 10 Hang Cleans Core Development 25 Reverse Rower Tucks25 Banded or Barbell Good Mornings 25 Weighted Sit-Ups25 Weighted Hip Extensions50 Flutter Kicks (2 count/25 ea leg) CFHSV RUNNING & ENDURANCE WOD: 1 mile run, rest 2