Mark Messer Mark Messer

Thursday 2/27

Part A: Cleans and Pull Ups

EMOTM for 5 Min 
3 Cleans at 80% 
5 DU's 
Then 
With out break going right into it @70%
ME cleans for 2 Min

Part B: Step Ups

- Front Loaded barbell box or bench step ups #115#75
- 4x6-8
- rest as needed

Part C: TRX reverse crunch, loaded carries, dead lifts.

- With a partner do AMRAP in 10 min with one person working a time (except for the carry).
- 50 reverse crunches using the trx. (Keep the spine in neutral while in the fully extended position, the when flexed try to get you knees to your elbows.)
- With a Barbell loaded with #135#95, Grab the weight with your partner and shuttle it down and back the floor.
- With aforementioned weight do 30 dead lifts #135#95.


Happy Open Wod Announcement day!!! We will be running and judging the Open workout on Saturday!!

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Mark Messer Mark Messer

Wednesday 2/26

Part A) DLHP and Box Jumps
- 7 min AMRAP
- 7x DLHP #115#85
- 5x Box Jumps #24#30

Part B) Dumbbell Rows
- Heavy 4x6-8
- 60 sec rest

Part C) KB and HSPU
- EMOTM for 10 min (alternating movements every min)
- 15x Single Arm KB Swings (to the collar bone) #24#16
- 5x HSPU (use regionals standard)

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Mark Messer Mark Messer

Tuesday 2/25

Part A) Snatch and Burpee
- 2 power snatches @ 80% of power snatch then 3 bar facing burpees EMOTM for 7 min

Part B) Overhead Walking Lunges
- 3 x 20 steps AHAP
- Rest 2 min

Part C) Row, Squat, Pull Up, Push Up
- 400 meter Row
- 25 air squats
- 15 HRPU
- 5 CTBPU

4 rounds

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Mark Messer Mark Messer

Tuesday 2/18

Part A:   10 x Dead Lift @ 70% 1RM 60 Sec Rest 10 x Ring/TRX push Ups (Feet and shoulders parallel) 60 Sec Rest   x4   Part B:   3 Min ME Burpees (open standard)   Part C:   Row 250 Shuttle Run 4 laps up and back the gym. Carry AHAP D-Bells every other lap   60 Sec Rest   6 Rounds  

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Mark Messer Mark Messer

Monday 2/24

Part A: Thrusters and DU's 

  • EMOTM for 5 Min 
  • 3 Thrusters at 80% 
  • 15 DU's 
    • Then 
  • With out break going right into it @70%
  • ME Thrusters for 2 Min 
    • If you are having a shoulder issue, use cleans. 

Part B: Strict Pull Ups 

  • Hold 5 Sec at the top 
  • 3 x ME 

Part C: Burpees and Shuttle Run 

  • 20 Sec to complete 7 Burpees (Rest the remainder) 
  • 40 Sec to run up and down the gym 2 times (160', Rest remainder of time) 
    • 7 Rounds  
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