WOD/Events

Strength:

E2MOM 10
5 Supinated Grip Strict Chest to Bar Pull Ups (Fx: Chin Over Bar) (Rx+: Weighted)
5 Dumbbell Pullovers

Conditioning:

E2MOM 20
1 – 3: 1400/1200m Row (Fx: 1200/1000) (Rx+: 1600/1300)
4: 250/200m Ski (Fx: 200/150) (Rx+: 300/250)
AMRAP Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Rest

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Click here for Hoodies!

Conditioning:

3 Rounds
1000m Run (Fx: 800m)
20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
20 Handstand Push Ups (Fx: 10) (Rx+: 30)

Strength:

4 Rounds
10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)
20 Russian Twists

Strength:

E3MOM 18
Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑)

Conditioning:

AMRAP 8
16 Box Jumps (24/20)
8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)

Strength:

E2MOM 10
Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)
Set 5: AMRAP

Record AMRAP set.

Then…

Max Wall Supported Handstand Hold (Rx+: Freestanding)

Record Time

Conditioning :

Every :30 for 6 Rounds
1: 15/10 Calorie Bike (Fx: 12/8) (Rx+: 20/15)
2: Rest
3: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
4: Rest
5: Rest

Strength:

20:00 to Establish:
4RM Deadlift

Conditioning:

AMRAP 10
5 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)
20 Russian Kettlebell Swings
2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)

SKILLS CLASS TONIGHT AT 6:40PM (Kipping pull ups)

Core Blast 6:45pm!

Strength:

20:00 to Establish:
4RM Back Squat

Conditioning:

20 – 16 – 12 – 8 – 4
Jump Switch Lunges
5 – 4 – 3 – 2 – 1
Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)