March 2024

Overhead Lunges & Overhead Squats E2MOM 8 Overhead Lunges – 4 Overhead Squats 6 Overhead Lunges – 3 Overhead Squats 4 Overhead Lunges – 2 Overhead Squats 2 Overhead Lunges – 1 Overhead Squat 15min AMRAP: 15 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 10 Burpee Over the Box Jumps 30/24” MRX 24/20” 15 Left […]

Athlete’s Choice OPEN WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double -unders RX ages 16-54: 185/125 RX ages 14-15: 115/75 RX ages 55+: 135/95 Scaled ages 16-54: 135/95, single unders Scaled ages 14-15 and 55+: 95/65 single unders OR 4 Rounds For Time: (35min cap) 400m

HERO WOD “HAVANA” 25min AMRAP: 150 Double-Unders 50 Push-ups 15 Power Cleans 185/125 MRX 135/85lbs Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade. While on base, Marchini used

Run/Row 600m or Bike 1.5K E5MOM x 10min (score is the difference between time of the 2) Mainsite WOD For Time: (25min cap) 800m Run/Row or 2k Bike Then 10 Rounds of: 5 Hang Power Cleans 135/95 MRX 95/65 30 Double Unders OR 6 over the bar burpees Then: 800m Run/Row or 2k Bike Core

OPEN WOD 24.2 As many rounds and reps as possible in 20 minutes of: 300-meter row10 deadlifts 50 double -unders RX ages 16-54: 185/125 RX ages 14-15: 115/75 RX ages 55+: 135/95 Scaled ages 16-54: 135/95, single unders Scaled ages 14-15 and 55+: 95/65 single unders ***************************************************************** **Reminder** We will be hosting the Open in ALL

Bench Press & Deadlift E2MOM 10 Bench Press – 10 Deadlifts 6 Bench Press – 6 Deadlifts 3 Bench Press – 3 Deadlifts 1 Bench Press – 1 Deadlift 10 Rounds For Time: (18min cap) 5 Deadlifts 275/185 RX+315/215 MRX 205/135 5 Double Push-Up Over the Bar Burpee 10 Box Jumps 24/20” MRX 20/18” 7min

Back Squat & Front Squat E2MOM 4 Back Squat – 4 Front Squat 3 Back Squat – 3 Front Squat 2 Back Squat – 2 Front Squat 1 Back Squat – 1 Front Squat Team WOD 18min AMRAP: P1 = 12 Calorie Row or Bike P2 = 18 WallBall Sit-Ups P1 & P2 = 12

Push Press & Split Jerk E2MOM 4 Push Press – 4 Split Jerk 3 Push Press – 3 Split Jerk 2 Push Press – 2 Split Jerk 1 Push Press – 1 Split Jerk “Mork and Mindy” by DB 3 Rounds For Time: (15min cap) 10 Ground to Overhead 135/95 RX+165/115 MRX 105/70lbs 2 Rounds

ATHLETE’S CHOICE OPEN WOD 24.1: 21 dumbbell snatch (arm 1) 21 over the dumbbell lateral burpees 21 dumbbell snatch (arm 2) 21 over the dumbbell lateral burpees 15 dumbbell snatch (arm 1) 15 over the dumbbell lateral burpees 15 dumbbell snatch (arm 2) 15 over the dumbbell lateral burpees 9 dumbbell snatch (arm 1) 9

Power Snatch to Snatch Balance: EMOM 2 – 2 – 2 @50-60% rest 2 minutes, adjust weight Hang Squat Snatch: EMOM 2 – 2 – 2 @60-70% rest 2 minutes, adjust weight Squat Snatch: EMOM 1 – 1 – 1 – 1 – 1 “Karabel” 10 Rounds For Time: (22min cap) 3 Squat Snatch 135/95