WOD/Events

Strength:

EMOM 12
1: 5-10 Strict Pull-ups (Fx: Kip Up, Strict Down) 
2: 5-10 Strict Ring Dips (Fx: Box Dips)

Conditioning:

AMRAP 16
20 Hand Release Push Ups
20 Russian Kettlebell Swings (32/24) (Fx: 24/16)
20 Back Rack Lunges (115/80) (Fx: 95/65) (Rx+: 135/95)

You can find all of the past workout recordings HERE!!!

Strength:

E3MOM 15
10 Deadlifts @60-65%

Conditioning:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps (24/20) (Rx+: 30/24)
Push Jerks (115/80) (Fx: 95/65) (Rx+: 165/115)

Yoga with Kristen – 10:00AM

Strength:

E2MOM 10
3 Squat Snatches (↑)

Not touch and go. These can be done as singles with a short rest between reps.

Conditioning:

AMRAP 9
5 Thrusters (95/65) (Fx: 75/55) (Rx+: 135/95)
10 Burpees
50 Double Unders (Fx: 35 DUs)

Conditioning:

2 Rounds
AMRAP 4
5 Right Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Right Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Deadlifts (50/35) (Fx: 35/20)
5 Left Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20)
10 Jump Switch Lunges
– Rest 2:00 –
AMRAP 4
10 Reverse Lunge Wall Balls (20/14)
15 Sit Ups
– Rest 2:00 –
AMRAP 4
DB Box Step Ups (50/35) (Fx: 35/20)
– Rest 2:00 –

Strength:

E3MOM 15
8 Push Press (↑)

Conditioning:

EMOM 15
1: 25 Goblet Squats (32/24) (Fx: 24/16)
2: 200m Run
3: AMRAP Toes to Bar
4: Rest
5: Rest

Core Strength:

EMOM 12
1: 0:45 Reverse Plank
2: 0:45 Low Ring Plank (Fx: High Plank)
3: 5 Each Side Bear Crawl Bird Dog (Fx: Bird Dog)
4: 5 Each Side Weighted Deadbugs (Fx: Deadbugs)

Conditioning:

5 Rounds
15 Pull Ups (Fx: 10 Pull Ups)
5 Power Clean and Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)

Core Blast – 6:00PM JOIN HERE

Strength:
E2MOM 10
3 Power Snatches (↑)

Not touch and go. These can be done as singles with a short rest between reps.

Conditioning:
10 Rounds
10 Kettlebell Swings (32/24) (Fx: 24/16)
10 Abmat Sit Ups

Strength:

E3MOM 15
10 Deadlifts @55-60%

Conditioning:

AMRAP 12
15 Ring Dips (Fx: Hand Release Push Ups)
400m Run

Score is total reps.