WOD/Events

Core Blast Tonight@ 6:45PM!

Strength:

E2MOM 10
Back Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%

Conditioning:

AMRAP 15
20 Burpees
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
40 Air Squats

Skills class 1:30pm (Ring Muscle ups)

Faith and Fitness @ 2:30PM Free WOD and Discussion

Strength:

E3MOM 15
5 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)
10 Medicine Ball Hamstring Curls

Conditioning:

3 Rounds
20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)
10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)
75 Double Unders (Fx: 50) (Rx+: 100)

Strength:

E2MOM 10
Rx+
2 Toes to Bar + 2 Chest to Bar Pull Ups + 2 Toes to Bar + 2 Bar Muscle Ups

Rx:
2 Toes to Bar + 2 Chest to Bar Pull Ups + Bar Muscle Up

Fx:
2 Toes to Bar + 2 Pull Ups + Chest to Bar Pull Up

Or…

Bar Muscle Up Technique Practice

Conditioning:

AMRAP 15
30 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
30 Sit Ups
15/10 Calorie Row (Fx: 12/8) (Rx+: 20/15)

Strength:

E3MOM 15
3 Tempo Bench Press (50×3) (↑)
3 Tempo Pendlay Rows (50×3) (↑)

Conditioning:

5 Rounds
Work 3:00/Rest 1:00
200m Run
15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)
AMRAP Rope Climbs

Mobility @ 5:45PM (ROMWOD)

Conditioning:

E2MOM 14
Rx:
Drop Snatch + High Hang Squat Snatch (↑)

Fx:
Snatch Balance + High Hang Snatch (↑)

Strength:

EMOM 12
1: 16 Reverse Lunge Wall Balls (20/14)
2: 1 Squat Snatch (ME)

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Core Blast Tonight@ 6:45PM!

Thank you all who came out to the Starr Hill Brewery. If you couldn’t make it, be on the look out for more events like this one on Facebook and our events page!

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