March 2024

Run/Row 200m or 0.5k Bike x 8min E2MOM (score is slowest time of the 4) 6min AMRAP: Buy In: 600m Run/Row or 1.5k Bike 24 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ Max Muscle-Ups MRX Chest to Bar REST 2min 4min AMRAP: Buy In: 400m Run/Row or 1k Bike 18 WallBall Shots Max […]

Thruster Build-up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 (from floor) 4 Rounds For Time: (16min cap) 21/18 Calorie Row/Bike or 400m Run 16 Thrusters 95/65 RX+115/75 MRX 75/55 1min Rest after each Round Core Development 1 min High Plank Hold 21 Hollow Rocks 1 min Right Side

“50/50 Chipper” by DB For Total Reps: 1 min Kettlebell Swings – Rest 1min 1 min Handstand Push-Ups MRX Hand Release Push-Ups – Rest 1min 1 min Front Squats – Rest 1min 1 min Push Press – Rest 1min 1 min Sumo Deadlift High Pull – Rest 1min 1 min Box Jumps – Rest 1min

Bench Press Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 Team WOD 16min AMRAP: 16 Synchronized Kettlebell Swings 16 Alternating Kettlebell Goblet Lunges (alt legs) 8 Synchronized Pull-ups RX+ Chest to Bar MRX Ring Row 16 Alternating Hand Release Push-ups Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs Core

ATHLETE’S CHOICE OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups rest 1 minute 5 rounds of: 7 Thrusters. 135/95. MRX and ages 14-15. 95/65 7 Bar Muscle-Ups. MRX Chest To Bar Pull-Up Scaled Ages 16-54:

“Hang, Bang, Hungover” by DB 8min AMRAP: Buy In: 800m Run/Row or 2k Bike 8 Hang Power Snatch 16 WallBall Sit-ups 20/14lbs MRX 20/10lbs REST 2min 8min AMRAP: Buy In: 800m Row/Run or 2k Bike 8 Hang Squat Cleans 12 Shoulder to Overhead REST 2min 8min AMRAP: Buy In: 800m Run/Row or 2k Bike 12

“The Feast of Saint Patrick” by DB For Time: (38min cap) 800m Gaelic Get Away Run 17 Green Goblet Squats (KettleBell) 17 Irish Kettlebell Swings = (1 Russian Swing + 1 American Swing) by DB 1000m Isle of Man Row 17 WallBall Sit-Ups 20/14lbs MRX 20/10lbs 17 St Patrick Power Snatches (Barbell) 80 Dublin Double

OPEN WOD 24.3 For Time: (15min cap) 5 rounds of: 10 Thrusters 95/65. MRX and ages 14-15. 65/45 10 Chest To Bar Pull-Ups MRX Chin Over Bar Pull-Ups rest 1 minutes 5 rounds of: 7 Thrusters. 135/95. MRX and ages 14-15. 95/65 7 Bar Muscle-Ups. MRX Chest To Bar Pull-Up Scaled Ages 16-54: 65/45, Jumping

15 min achieve a 1RM Snatch (Power or Squat) 3 Rounds For Time: (20min cap) 200m Run/Row or 0.5k Bike 10 Snatches 135/95lbs MRX 95/65 200m Run/Row or 0.5k Bike(opposite) 5 Ring Muscle-ups MRX Bar Muscle-ups Core & Snatch Development 25 Evil Wheels 25 Barbell or PVC Sotts Press (snatch grip) 25 Barbell Rows Snatch

Sumo-Deadlifts E2MOM 12 – 10 – 8 – 6 – 4 – 2 – 1 For Time: (15min cap) 30 Sumo Deadlifts 225/155 MRX185/125lbs 150 Double Unders 30 WallBall Sit-ups 20/14lbs MRX 20/10lbs 20 Sumo Deadlifts 100 Double Unders 20 WallBall Sit-ups 10 Sumo Deadlifts 50 Double Unders 10 WallBall Sit-ups Core & Grip Development