April 2023

Sumo Deadlift E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD RX+ 7min AMRAP: 10 Sumo Deadlift High Pulls 115/75lbs RX+135/95 MRX 95/65lbs 10 Push Press Rest 2min “Finisher”For Time: (4min cap) 5 Wall Walks or 10 Handstand Push-Ups 500m Run/Row or 1.2k Bike 5 Wall Walks or 10 Handstand Push-Ups Core & Flexibility Development Spend 3min on […]

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Uners – 10 Unbroken Double Unders15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double Unders – 30 Unbroken Double Unders35 Unbroken Double Unders – 40 Unbroken Double Unders45 Unbroken Double Unders – 50 Unbroken Double Unders45 Unbroken Double Unders – 40 Unbroken Double Unders35

Happy Easter! Recovery and Rest Closed

HERO WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75lbs 14 Toes to Bar HERO WOD TOM As many rounds as possible in 25 minutes U.S. Army 1st Lt. Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team

Bench Press E3MOM 8 reps at 70% – 7 reps at 75% – 6 reps at 80% – 5 reps at 85% – Max reps at 70% For Time: (18min cap)21 Handstand Push-Ups MRX 2/4″ Rise 42 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 21 Hand Release Push-Ups21 Calorie Row/Bike or 400m Run15 Handstand Push-Ups MRX 2/4″ Rise 30

Hang Power Snatch E3MOM 10 – 10 – 5 – 15 Going for 15rep max 2 RFT: (14min cap)50 DumbBell Snatches (alt arms)25 Box Jump Overs 24/20” RX+30/24 MRX20/18 2 Rope Climb 15′ RX+ legless 15’ MRX 2 /10’ or 1 /15″ DBs = 50/35lbs RX+65/70/75-40/45/50 MRX35/20 Stretching & Flexibility Development 1min Standing Straddle Stretch 1min Butterfly Stretch1min

Build Up From Floor E2MOM 8 Strict Press – 6 Push Press – 4 Split Jerk 6 Strict Press – 4 Push Press – 2 Split Jerk 4 Strict Press – 2 Push Press – 1 Split Jerk 12min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 Cleans 95/65 RX+115/75 MRX 75/55lbs12 Shoulder to Overhead12 Toes to Bar or Wallball

Front Squat E3MOM 10 – 10 – 5 – 15 Going for 15rep max MainSite WOD from the Archives 4 Rounds For Time: (16min cap) 400m Run/Row or 1k Bike 50 Air Squats Core & Pistol Development -25 WB Leg Lifts-25 Pistols Left Leg-25 Evil Wheels-25 Pistols Right Leg-25 V-Ups w/WallBall-25 KB Goblet Hold Reverse Lunges alt legs

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run100 Push-ups 100m Bear Crawl 1 mile Run DEA Special Agent James “Terry” Watson, 43, of Holly Ridge, LA, was killed during a robbery attempt in Bogotà, Colombia, on Jun 20, 2013. Prior to his 13 years of service

10 Rounds For Time: (35min cap)200m Run12 KBS 24/16kg RX+ 32/24kg MRX 20/12kg 12 Goblet Squat Rest 1min after Each Round Core & Squat Development – 30 BB OH Lunges (walking) – 30 BB Sit-up to Press– 30 KB Cossack Squats (alt) – 30 GHD WB Sit-ups RUNNING & ENDURANCE IS CANCELLED TODAY. **************************************************************************** Good luck