WOD / Events

Strength

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

Conditioning

2 Rounds
60 Double Unders
30 Hang Power Snatches (75/55) (Fx: 45/35) (Rx+: 95/65)
30 Push Ups (Fx: 15)

Time Cap 10:00

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

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)

Post-Conditioning Strength/Skill

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)

Come celebrate the end of a GREAT year with us at Star Hill Biergarten tomorrow at 4PM!

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

Get ready for our Fall Social at Starr Hill Biergarten on Saturday at 4PM!

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)

Want to work on your rope climbs? Come to the Skills Clinic at 6:45 PM tonight!

Strength

E2MOM 10
3 Strict Press (ME)

Conditioning

EMOM 18
1: AMRAP Ski Erg Calories
2: AMRAP Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: Rest
4: 80 Double Unders (Fx: 60)
5: AMRAP Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
6: Rest

Rope Climb Skills Clinic tomorrow at 6:45 PM!
Sign up on Zen Planner today!

Strength

Rx+:
E2MOM 10
1 – 5 Strict Ring Muscle Ups
Directly Into:
E2MOM 10
3 – 5 Russian Ring Push Ups
3 – 5 Strict Chest to Bar Pull Ups

Rx:
E2MOM 10
3 – 5 Russian Ring Push Ups
3 – 5 Strict Ring Pull Ups
Directly Into:
E2MOM 10
3 – 5 Strict Ring Dips
3 – 5 Strict Pull Ups

Fx:
E2MOM 10
3 – 5 Russian Push Ups
3 – 5 Strict Pull Ups
Directly Into:
E2MOM 10
5 – 10 Ring Push Ups
5 – 10 False Grip Ring Rows

Scaled:
E2MOM 10
5 – 10 Ring Push Ups
5 – 10 False Grip Ring Rows
Directly Into:
E2MOM 10
5 – 10 Hand Release Push Ups
5 – 10 Ring Rows

Conditioning

3 Rounds
400m Run
250/200m Row

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)