April 2024

Hang Power Snatch Build Up E3MOM 16 – 12 – 8 – 4 – 1 4 Rounds For Time: (20min cap) 16/12 Calorie Row/Bike 16 Hang Power Snatch 2 Rope Climbs 15’ RX+ 1 legless/1 legs MRX 2/10’ or 1/15’ Rest 1min after Each Round Barbell Loads = 95/65 RX+135/95 MRX 75/55 Core & Overhead […]

For Time: (12min cap) 2000m Row or 1600m Run or 5km A-Bike Team WOD 3 Rounds For Time: (16min cap) P1 & P2 15 Synchronized Left Arm Dumbbell Snatch P1 & P2 10 Alternating Box Jumps Overs P1 & P2 15 Synchronized Right Arm Dymbbell Snatch P1 & P2 10 Alternating Box Jumps Overs P1

Build Up to a 2RM Bear Complex E3MOM x 5 Sets (1 rep of the following in order) -1 Power Clean to -1 Front Squat or 1 Squat Clean to -1 Push Press or Jerk or Thruster to -1 Back Squat to -1 Back Rack Push Press or Jerk or Thruster and Repeat without resting

Deadlift & Sumo-Deadlift Build-up E2MOM 8 Deadlifts – 8 Sumo-Deadlifts 6 Deadlifts – 6 Sumo-Deadlifts 3 Deadlifts – 3 Sumo-Deadlifts 1 Deadlift – 1 Sumo-Deadlift 8min AMRAP: 8 Deadlifts 225/155 RX+275/185 MRX185/125lbs 12 Box Jumps 24/20” RX+30/24 MRX 20/18” 8 Toes to Bar Rest 2min 4min AMRAP: 32 Deadlifts 48 Box Jumps 32 Toes to

HERO WOD “TERRY” For Time: (50min cap) 1 mile Run 100 Push-ups 100m Bear Crawl 1 mile Run 100 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

5 Rounds For Time: (39min cap) 500m Row/Run or 1.2k Bike 20 Pull-Ups RX+ Chest to Bar MRX Ring Rows 20 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ 20 WallBall Sit-ups REST 1min after Each Round Grip & Guns Development 100m KettleBell/Dumbbell Farmers Carry 25 Barbell Curls 100m Plate Pinch Carry 15 Plate

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: 12/9 Calorie Row/Bike or 200m Run 12 Push-ups 9 Dips (ring or bar) RX+ Strict

5 minutes to achieve: Max Bar or Ring Muscle Ups (strict or kipping) OR Achieve Max Kipping Pull-Ups/Chest to Bar Pull-Ups OR Max Strict Pull-Ups/Chest to Bar Pull-Ups/Ring Rows Team WOD 21 min AMRAP: Partner 1 – 7 Muscle Ups (ring or bar) MRX Chest to Bar Partner 2 – 7 Muscle Ups (ring or

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press 6 Wide Grip Bench Press – 3 Bench Press 3 Wide Grip Bench Press – 2 Bench Press 1 Wide Grip Bench Press – 1 Bench Press Continuous Running Clock For Max Reps: 0:00-2:00: Run/Row 200m or .5k Bike 11 Deadlifts

“Puzzled” by DB For Time: (40 min cap) 33 Deadlifts 115/75 RX+ 135/95 MRX 95/65 200m Run/Row or .5k Bike 22 Shoulder to Overhead 55 Double Unders 600m Run/Row or 1.5k Bike 11 Toes to Bar 66 Kettlebell Swings 24/16 RX+ 32/24 MRX 20/12 44 Hand Release Push-Ups 400m Run/Row or 1k Bike 33 Wallball