WOD/Events

Skills Class 1:15pm: Handstand Pushups

Conditioning:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Finisher:

Turkish Get-up Technique
5 sets:
1 min plank
2 Turkish Get-ups each side (↑)

Strength: 

E2MOM 18
Clean Pull + Squat Clean (↑)

Conditioning:

AMRAP 7
20 Jumping Air Squats
10 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)

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Strength:

E2MOM 10
Push Press
1 – 4: 5@65 – 70%
5: AMRAP @65 – 70%

Conditioning:

4 Rounds
20 Toes 2 Bar (Fx: 15)
10 Burpees
200m Run

Strength:

E3MOM 15
8 Back Squats
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%

Conditioning:

With a Partner, Alternating Rounds
E5MOM 20
1: AMRAP
10/7 Calorie Bike (Fx: 7/5)
10 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: AMRAP
10/7 Calorie Ski (Fx: 7/5)
5 Each Arm Dumbbell Push Jerks (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest

Core Blast 6:45pm!

Strength:

E2MOM 16
2 Touch and Go Power Snatches (↑)

Conditioning:

20 – 16 – 12 – 8 – 4
Kettlebell Swings (32/24) (Fx: 24/16)
2 – 4 – 6 – 8 – 10
Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)

Strength:

E3MOM 15
8 Deadlifts
1: 60 – 65%
2: 65 – 70%
3: 65 – 70%
4: 65 – 70%
5: 70 – 75%

Conditioning:

100 Wall Balls (20/14) (Rx+: 11’/10′)

But…

Every time you break:
25 Sit Ups

**We added Open Gym today from 8:50-9:50am**

Strength:

AMRAP 10
Handstand Push-ups
RX+: add 4″/2″ deficit
FX: Kipping HSPU technique
Scaled: Pressing Strength Development

Conditioning:

AMRAP 11
250/200m Row (Fx: 200/150)
15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups

Strength:

E2MOM 12
4 Tempo Front Squats (33×1) (↑)

Conditioning:

3 Rounds
Work :30/Transition :15
1: 12/8 Calorie Bike (Fx: 9/6) (Rx+: 15/10)
2: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)
3: AMRAP Toes to Bar
4: Rest
5: Rest