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Hero WOD “TOM” 25min AMRAP: 7 Muscle-ups (ring) MRX (ring or bar) 11 Thrusters 155/105 MRX 115/75 14 Toes to Bar *compare to 12 Apr 15* U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in […]

“Team Seven” by Main Site 28min AMRAP: Partner A = 7 Handstand Push-Ups MRX 2/4″ risePartner B = 7 Thrusters 135/95lbs MRX 95/65 Partner A = 7 Knees to ElbowsPartner B = 7 Deadlifts 245/165lbs MRX 205/135 Partner A = 7 BurpeesPartner B = 7 Kettlebell Swings 30/24kgs MRX 24/20kgs Partner A = 7 Pull-Ups

One Attempt Max Kettlebell Swings (American) *Athletes Choose your Load, can be different than WOD weight / non-stop/unbroken 40/32/28/24/16/12* 4 Rounds For Time: (32min cap)33/27 Calorie Row/ Bike or 600m Run 21 Kettlebell Sumo Deadlift High Pull or Barbell Sumo Deadlift High Pull15 Kettlebell Swings (Russian) or Hang Cleans9 Kettlebell Goblet Squats or Front Squats REST 2min After Each Round Kettlebells = 24/16kgs RX+32/24

Bench Press Build Up E2MOM 8 Wide Grip Bench Press – 4 Bench Press6 Wide Grip Bench Press – 3 Bench Press3 Wide Grip Bench Press – 2 Bench Press1 Wide Grip Bench Press – 1 Bench Press Continuous Running Clock For Max Reps: 0:00-2:00 – Run /Row 200m or Bike 0.5km – 10 WB Sit-Ups or GHD Sit-Ups

“Try To Tabata ” by DBFor Max Reps of Each Exercise: DB Snatch Right Arm 50/35 MRX 35/20lbs Rest 2 minute/rotate DB Left Arm Thrusters Rest 2 minute/rotate Wallball Sit-Ups 20/14lbs MRX 20/10lbs Rest 2 minute/rotate Kettlebell Swings (Russian) 24/16kgs RX+32/24 MRX 20/12 Rest 2 minute/rotate DB Snatch Left Arm Rest 2 minute/rotate DB Right

Clean & Jerk Build-Up E2MOM 4 – 2 – 4 – 1 – 1 – 1 “Huff, Puff, Blow & Go” by DB For Time: (20min cap) 4 Ground to Overhead 155/105 RX+185/125 MRX 115/7520 Barbell Push-Ups MRX Push-ups4 Ground to Overhead20 Calorie Row / Bike or 4 Over the Bar Burpees & 200m Run 4 Ground to

HAPPY EASTER Recovery and Rest Closed

For Time: (6min cap) 600m Row or600m Run or1.5km Bike 5 Rounds For Time: (20min cap)20 DumbBell Snatches (alt arms)2 Rope Climb 15′ RX+1 legless & 1 w/legs 15’ MRX 2 /10’ or 1 /15″ 200m Run/Row or 0.5k Bike Dumbbells = 50/35lbs RX+65/70/75 – 40/45/50 MRX35/20 Stretching & Flexibility Development 1min Standing Straddle Stretch 1min Butterfly Stretch1min Seated Straddle Stretch 1min American

10min AMRAP of OPT “Flight Simulator” 5 Unbroken Double Unders – 10 Unbroken Double Unders 15 Unbroken Double Unders – 20 Unbroken Double Unders25 Unbroken Double Unders – 30 Unbroken Double Unders35 Unbroken Double Unders – 40 Unbroken Double Unders45 Unbroken Double Unders – 50 Unbroken Double Unders45 Unbroken Double Unders – 40 Unbroken Double

Squat Build Up E2MOM 8 Back Squats – 4 Front Squats 6 Back Squats – 3 Front Squats 3 Back Squats – 2 Front Squats 1 Back Squat – 1 Front Squat “Team Twin Legs” by DB 17min AMRAP: Partner 1 – 11/9 Calorie Row/Bike or 200m Run – Partner 2 – Front Rack Hold Partner 1