April 2024

Front Squat Build Up E3MOM 10 – 8 – 6 – 3 – 1 TEAM WOD 3 Rounds For Time: (20min cap) 16/13 calorie Row/Bike (P1) 16 T2B (P2) 16 Synchronized DB Snatch, alternating arms (P1 & P2) 16/13 calorie Row/Bike (P2) 16 T2B (P1) 16 Alternating Front Squats (P1 & P2) Rest 1 minute […]

“Weakness Wake-Up” by DB For Time: (40min cap) 40 Chest to Bar RX+ Strict Chest to Bar MRX Pull-ups Rest 2min 40 Handstand Push-Ups RX+ Strict HSPU MRX Hand Release Push-Ups Rest 2min 40 Deadlift Bodyweight MRX Body Weight / 80% Rest 2min 40 WallBall Sit-ups 20/14 MRX 20/10lbs Rest 2min 40 Split Jerks (alt

Clean & Jerk Build Up E3MOM 10 – 8 – 6 – 3 – 1 “Sizzlin” by DB For Time: (20min cap) 2 Ground to Overhead 135/95 RX+185/125 MRX 95/65lbs 2 Over the Bar Burpees 20 Double Unders 4 Ground to Overhead 4 Over the Bar Burpees 40 Double Unders 6 Ground to Overhead 6

Build-up E2MOM 10 Power Cleans – 8 Back Squats 5 Power Cleans – 4 Back Squats 3 Power Cleans – 2 Back Squats “ALEXANDER” 5 Rounds For Time: (25min cap) 31 Back Squats 135/95lbs MRX 95/65lbs 12 Power Cleans 185/125 MRX 125/85 **No Rack, Athlete responsible for load changes each round** Staff Sgt. Alexander G.

3 Rounds For Time: (20min cap) 800m Row/Run or 2k Bike 6 Hang Cleans 135/95 RX+155/105 MRX 95/65 10 Shoulder to Overhead REST 2min Core Development 25 One Arm Russian Kettlebell Swings 50 Flutter Kicks (2 count) 25 One Arm Russian Kettlebell Swings 50 Barbell or Banded Good Mornings 25 Reverse Rower Tucks Running &

Sumo-Dead “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 Team WOD 18min AMRAP: Partner 1 = 12/9 Calorie Row/Bike or 200m Run Partner 2 = Sumo-Deadlift Top Hold Partner 1 & Partner 2 = 12 Alternating Sumo-Deadlifts Partner 1 & Partner 2 = 6 Alternating Over the

Hang Squat Clean Build Up E2MOM 8 – 4 – 2 – 2 – 1 – 1 “Mooner Eclipse” by DB 4:28min AMRAP: Lunar Buy-in = 200m Run/Row or 0.5k Bike 1 Power Clean 95/65 RX+135/95 MRX 75/55lbs 2 Hang Squat Cleans 3 Front Squats 5 Chest to Bar RX+5 Muscle-Ups (ring or bar) MRX

Strict Press “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (21min cap) 800m Run/Row or 2k Bike 20 Handstand Push-Ups or Shoulder to Overhead 135/95 MRX 95/65 600m Run/Row or 1.5k Bike 15 Handstand Push-Ups or Shoulder to Overhead 400m Run/Row or 1k Bike 10

Bench Press Build Up E3MOM 10 – 6 – 3 – 1 – 1 20 Minute AMRAP: 20 DB Snatch, alternating 5 Box Jumps 10 L arm DB Push-ups (L hand on DB) 5 Box Jumps 10 R arm DB Push-ups (R hand on DB) 5 Box Jumps Rest 1 minute after each round Box

Back Squat “Pick-em & Hold-em” by DB E3MOM = 10 – 10 – 10 – 10 – 10 For Time: (15min cap) 25 WallBall Overhead Squats 20/14lbs MRX 20/10lbs 25 Pull-ups RX+Chest to Bar MRX Ring Row 15 Back Squats 135/95 RX+185/125 MRX 95/65 15 Chest to Bar RX+Muscle-Ups (ring or bar) MRX Pull-ups 25