March 2023

“Baloo’s Bare Necessities” by DB For Time: (20min cap) 10 Bear Complex 95/65 RX+ 135/95 MRX 75/55 100 Double Under8 Bear Complex 115/75 RX+ 155/105 MRX 95/65 80 Double Unders 6 Bear Complex 135/95 RX+ 185/125 MRX 115/7560 Double Unders4 Bear Complex 155/105 RX+ 205/135 MRX 135/95 40 Double Unders2 Bear Complex 185/125 RX+225/155 MRX 155/105 […]

“Trusty Tabata” by DB For Total Reps: Deadlifts 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release Push-Ups MRX Push-ups REST 1min Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs REST 1min Chin-ups MRX Ring Rows REST 1min *On Trusty Tabata, Athlete can pick the order in which

Clean & Jerk Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 MainSite Team WOD “New York Minute” For Time: (30min cap) *Find a partner & complete as many reps as possible in 1min, switching every minute, until you complete* 150 WallBall Shots 20/14lbs to 10/9’ MRX 20/10lbs to 9’ 30

Back Squat Build Up E3MOM 12 – 9 – 6 – 3 – 1 For Time: (24min cap) 200m Run/Row or 0.5k Bike4 Back Squats 135/95 RX+165/115 MRX 95/65 2 Front Squats Rest 2min 400m Run/Row or 1k Bike 4 Front Squats6 Back Squats Rest 2min 600m Run/Row or 1.5k Bike 8 Back Squats6 Front Squats Rest 2min 800m Run/Row or 2k Bike 8

30min AMRAP: 4 Pull-ups 8 T2B 12 Single Arm DB Devil’s Press 50/35. MRX 35/20 16 Air Squats 32 Double Unders 200m Run Rest 1 minute between rounds OR OPEN WOD 23.3 In 6 minutes, complete: 5 wall walks 50 double unders 15 snatches 95/65 55+ and 14-15 65/45 5 wall walks 50 double unders

Push Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 4min AMRAP: 12 Box Jumps 24/20″ RX+30/24” MRX 20/18″ 8 Push Press 95/65 RX+115/75 MRX 75/55 2min Rest / Add or Reduce Weight 4min AMRAP: 6 Shoulder to Overhead 135/95 RX+165/115 MRX 95/6512 Box Jumps or Step-ups*athletes choice on which AMRAP to start

“ONE Mile Dual For Time” by DB For Time: (10min cap) 400m Row/Run or 1k Bike – Rest 1 min200m Run/Row or .5k Bike – Rest 1 min400m Row/Run or 1k Bike – Rest 1 min200m Run/Row or .5k Bike – Rest 1 min400m Row/Run or 1k Bike **Athletes can start with run or row and

“Chest Pump” by DB12 – 10 – 8 – 6 – 4 – 2 rep rounds of: (20min cap) Power Cleans 135/95 MRX 95/65 Ring Dips MRX Bar DipsShoulder to OverheadBarbell Push-ups MRX Push-up Core Development 200m Double Kettlebell or Dumbbell Overhead Walk 30sec Plank Bird Dog Hold Left/Right 1min Hollow Hold30sec Plank Bird Dog Hold

OPEN WOD 23.3 In 6 minutes, complete: 5 wall walks 50 double unders 15 snatches 95/65 55+ and 14-15 65/45 5 wall walks 50 double unders 12 snatches 135/95 55+ and 14-15 95/65 *If completed before the 6 minute time cap, add 3 minutes to the time cap and complete: 20 strict HSPU 55+ kipping

Strict Press Build Up E3MOM 12 – 9 – 6 – 3 – 1 MainSite WOD 21 – 15 – 9 – 6 (16min cap) Row/Bike CaloriesHandstand Push-Ups or Shoulder to Overhead BW/75% Core, Shoulder & Handstand Development 5 Wall Walks10 Back Extensions2 sets Handstand Walk 50′(progressions etc.) 25 Weighted Sit-up1 set Max Handstand Hold YOGA IS