WOD/Events

Strength:

E2MOM 10
6 Overhead Lunges (↑)

Conditioning:

AMRAP 15
500m Run
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
15 Toes to Bar (Fx: 10)

Mobility @ 5:45PM (Hips, Knees, Ankles)

Strength:

E2MOM 14
1 Tempo Front Squat (33×1) + 1 Front Squat @90 – 95%

Conditioning:

5 Rounds
15 Pull Ups (Fx: 10) (Rx+: 20)
50 Double Unders (Fx: 35)

Rope climbs in WOD!

Outdoor Core Blast Tonight@ 6:45PM!

Conditioning:

“Death By 30ft Shuttle Run”

Strength:

“Meathead Monday 2.0”

3 Rounds
20 Alternating Dumbbell Biceps Curls
20 Dumbbell Overhead Triceps Extensions
10 GHD Situps
10 Bench Press (ME)
10 Supinated Barbell Bent Over Rows (ME)

Skills class 1:30pm (Double Unders & Toes To Bar)

Strength:

E3MOM 12
10 Front Rack Lunges (↑)

Conditioning:

AMRAP 12
24 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
24/19 Calorie Row (Fx: 16/11)

Strength:

E3MOM 9
Rx:
5 Strict Supinated Grip Pull Ups
10 Double Kettlebell Front Squats
100m Jog

Fx:
5 Supinated Grip Ring Rows
10 Double Kettlebell Front Squats
100m Jog

Conditioning:

5 Rounds (Rx+: 6 Rounds)
400m Run
10 Pull Ups (Fx: 5 Pull Ups) (Rx+: 5 Pull Ups + 5 Chest to Bar Pull Ups)
20 Push Ups (Fx: 10 Push Ups)
40 Air Squats

Time Cap 30:00

Silver Nanos Happy Hour 6PM @ CarPool Bar, Event LINK All are welcome!!

Strength:

E3MOM 12
3 Push Press (↑)

Conditioning:

4 Rounds
Work 1:00/Transition :15
1: 20/15 Cal Ski (Fx: 15/10) (Rx+: 22/18)
2: 20/15 Cal Bike (Fx: 15/10) (Rx+: 22/18)
3: 1 Push Jerk (ME)
4: Rest
5: Rest