April 2023

Deadlift E3MOM 10 – 10 – 5 – 15 *Going for 15rep max Team WOD 16min AMRAP:Partner 1 – 12/9 Calorie Row/Bike or 200m RunPartner 2 – Deadlift Top HoldPartner 1 & Partner 2 – 12 Alternating DeadliftsPartner 1 & Partner 2 – 6 Alternating Over the Bar BurpeesPartner 2 – 12/9 Calorie Row/Bike or 200m RunPartner 1 Deadlift […]

“30/30 Chipper”30sec work – 30sec rest – 30 work – 30 rest; 2 sets of 30sec work each exercise For Total Reps: Overhead Plate Lunge (alt/stationary) 45/35 MRX 25/15 Kettlebell SwingsBox Jump/Step-up 24/20″ RX+ 30/24 MRX 20/18 Strict Pull-Ups MRX Jumping Pull-up or Ring Row Over the KB Burpees Dumbbell or Kettlebell Snatches (1arm 30sec each) Handstand Push-Ups MRX 2/4”

Squat Snatch Build-Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 “Tax Collector Cindy & the IRS” by DB 20min AMRAP: 1 Squat Snatch 135/95 RX+165/115 MRX 95/65 5 Pull-Ups10 Push-Ups15 Air Squats Core & Snatch Development 20 Right Knee to Left Elbow Plank Tucks 20 Barbell or PVC Sotts Press (snatch

“Aerobic Annie” by DB For Time: (30min cap) 500m Row/Run or 1.2k Bike50 Double Unders50 Military Anchored Sit-up RX+50 GHD Sit-ups 400m Run/Row or 1km Bike40 Double Unders40 Military Anchored Sit-ups RX+40 GHD Sit-ups 300m Row/Run or 0.75k Bike30 Double Unders30 Military Anchored Sit-ups RX+30 GHD Sit-ups 200m Run/Row or 0.5k Bike20 Double Unders20 Military Anchored Sit-ups RX+20 GHD Sit-ups 100m Row/Run or 0.25k Bike10 Double Unders10

Run/Row 400m or 1k BikeE4MOM x 16min (score is slowest time of the 4) 3 Rounds For Time: (21min cap)400m Row/Run or 1k Bike10 Burpee Chest to Bar Pull-Ups RX+ Burpee Bar Muscle-Ups MRX Burpee Pull-ups 15 Hang Cleans 115/75lbs RX+135/95 MRX 95/65lbs Rest 2min after each round Core Challenge (straight through – No stopping) 15 V-Ups1min High Plank Hold15 Dip Bar/Ring

HERO WOD “TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX 9 to 10′ or 6 to15′9 Thrusters6 Rope Climbs 15′ MRX 6 to 10′ or 3 to 15′ HERO WOD TOMMY V For time In honor of Senior Chief Petty Officer Thomas J. Valentine,

Bench Press “Pick-em & Hold-em” by DB E3MOM 10 – 10 – 10 – 10 “Peppermint Patty Cake” by DB For Time: (22min cap) Buy-in52 Patty Cake Burpees (clap Overhead) Then 4 Rounds: 4 Chest to Bar Pull-Ups RX+ Bar Muscle-Ups MRX Pull-Ups13 Wallball Sit-Ups 20/14 RX+GHD w/ WallBall MRX20/10lbs Cash-out 71 Peppermint Patty Swings (Greek) 24/16kgs RX+32/24 MRX 20/12kgs

Overhead Squats E3MOM 10 – 10 – 5 – 15 Going for 15rep max 12min AMRAP: 8 One Arm Dumbbell Snatch (arm 1)8 One ARM Overhead Dumbbell Lunge (arm 1 alt/stationary) 8 One Arm Dumbbell Snatch (arm 2)8 One ARM Overhead Dumbbell Lunge (arm 2 alt/stationary) 40 CrossoversDumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Core

“TeamMate LumberJack 20” For Time: (30min cap) Partner A ROW 200m / Partner B Run 200m 20 Alternating Deadlifts 275/185lbs MRX225/155 Partner A Run 200m / Partner B ROW 200m20 Synchronized Kettlebell Swings 32/24kgs MRX 24/16 Partner A ROW 200m / Partner B Run 200m 20 Alternating Overhead Squats 115/75lbs MRX 75/55 Partner A Run 200m / Partner B ROW 200m20 Synchronized Bar Facing

Row/Bike 15/12 Calorie or 200m RunE3MOM x 12min (score is slowest time of the 4) 4 Rounds For Time: (16min cap) 15/12 Calorie Row/Bike or 200m Run 5 Wall Walks or 10 Handstand Push-Ups20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ Rest 1min after each round Core Isometrics 1min L-sit Hang (bar/rings) 1min Knee Bird Dog Hold Left/Right 1min Hollow Hold1min