March 2025

Shoulder to Overhead Build Up — E2MOM 9 – 7 – 7 – 4 – 2 – 1 “Apriles Stulti” by DB 6 Rounds For Time: (25min cap) 200m Run/Row or 0.5k Bike 6 Front Squats 7 Shoulder to Overhead 115/75lbs RX+155/105 MRX 85/60lbs 13 WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ “Si […]

Back Squat Build-up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 “Team DB Cindy” 20min AMRAP: 5 Pull-ups RX+ Chest to Bar MRX Ring Rows 10 Dumbbell Push-ups (5 Right hand DB / 5 Left hand DB) 15 Dumbbell Goblet Squats 50/35lbs MRX 30/25lbs *One person WORKS and completes a

HERO WOD “MARSTON” 20min AMRAP: 1 Deadlift 405/265lbs MRX 315/215 10 Toes to Bar 15 Bar Facing Burpees *compare to June 9 2024; May 15 2021; May 31 2020; June 30 2019; Feb 19 2017* Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida,

For Time: (30min cap) 1000m Run/Row or 2.5k Bike 100 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 100 Pull-Ups RX+ Chest to Bar MRX Ring Rows 500m Run/Row or 1.2k Bike 50 Kettlebell Swings 50 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs 200m Run/Row or 0.5k Bike KettleBell & Core Development 15 Evil Wheels

Clean & Jerk 3rep TnG Build Up — E2MOM x 14min **Building Up to a 3RM TnG* Main Site Benchmark WOD “Grettel” 10 Rounds For Time: (20min cap) 3 Clean & Jerk 135/95 MRX 95/65lbs 3 Over the Bar Burpees *compare to April 13 2021* Core & Flexibility Development 10 Hip Extension to Glute Ham

Main Site Benchmark WOD “Ellen” 3 Rounds For Time: (20min cap) 20 Burpees 21 Dumbbell Snatches (1xDB) 50/35lbs MRX 35/20lbs 12 Dumbbell Thrusters (2xDB) 50/35lbs MRX 35/20lbs *compare to March 26 2023* Core & Shoulder Development 3×10 Dumbbell Seated Strict Press 3×10 Dumbbell Push-Ups w/Renegade Rows (1 Push-up to 1 Row Right Arm to 1

Bench Press (15min with rests) 1min AMRAP: (Partner 1) 115/75 or 95/65lb or 75/55 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight* 1min AMRAP: (Partner 1) 135/95 or 115/75 or 95/65 Rest 1min /Switch 1min AMRAP: (Partner 2) Rest 1min /Switch/Add Weight* 1min AMRAP: (Partner 1) 155/115 or 135/95 or 115/75 Rest

Strict Press Build Up — E2MOM 10 – 8 – 6 – 4 – 2 – 1 6min AMRAP: 6 Hang Cleans 9 Handstand Push-Ups or 3 Wall Walks MRX 2/4” Rise 36 Double Unders REST 3min 6min AMRAP: 6 Cleans 9 Shoulder to Overhead 36 Crossovers Barbell Weights = 115/75 RX+135/95 MRX 95/65lbs 6min

Hang Power Snatch — EMOM 3 – 3 – 3 Rest 2min/Adjust Weights Push Press — EMOM 2 – 2 – 2 Rest 2min/Adjust Weights Squat Clean — EMOM 1 – 1 – 1 – 1 – 1 Main Site Benchmark WOD “ANDI” For Time: (25min cap) 100 Hang Power Snatch 65/45lbs MRX 45/35 100

“Trusty Tabata” by DB For Total Reps: Deadlift 165/115 RX+185/125 MRX 135/95lbs REST 1min Box Jump Overs 24/20″ RX+30/24 MRX 20/18” REST 1min Hand Release Push-Ups MRX Push-ups REST 1min Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs REST 1min Chin-ups MRX Ring Rows REST 1min **On Trusty Tabata, Athlete can pick the order in which