WOD / Events

Strength

E2MOM 16
1 High Hang Squat Snatch (ME)

Conditioning

30 – 20 – 10
Dumbbell Suitcase Lunges
Alternating Dumbbell Snatches

100 Double Unders after each round (Fx: 75)

(50/35) (Fx: 35/20) (Rx+: 70/50)

Split reps evenly on each side on lunges

Strength

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

Conditioning

Every 1:15 for 3 Rounds
1: 5 Deadlifts (225/155) (Fx: 185/125)
AMRAP Calorie Bike
2: Rest
3: 5 Deadlifts (225/155) (Fx: 185/125)
AMRAP Calorie Ski
4: Rest
5: Rest

Strength

E2MOM 16
1 High Hang Squat Clean (ME)

Conditioning

AMRAP 14
4 – 8 – 12 – 16 – 20…
Russian Kettlebell Swings (32/24) (Fx: 24/16)
Wall Balls (20/14) (Rx+: 11’/10′)

Conditioning

2 Rounds
1000m Run (Fx: 800m) (Rx+: 1200m)
1000/800m Row (Fx: 800/700m) (Rx+: 1200/1000m)
8 Rope Climbs (Fx: 4) (Rx+: 10)

Strength

E2MOM 16
1 – 4: 3 High Hang Power Snatches
5 – 8: 3 Hang Power Snatches
1: 50 – 55%
2: 55 – 60%
3: 60 – 65%
4: 65 – 70%
5: 65 – 70%
6: 70 – 75%
7: 75 – 80%
8: 80 – 85%

Conditioning

AMRAP 9
9 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)
18 Handstand Push Ups (Fx: 12) (Rx+: 3″ Deficit)

Conditioning

6 Rounds
12 Burpees Over the Kettlebell
6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24)

Post-Conditioning Strength

E3MOM 15
5 Bench Press @70 – 80%
10 Supinated Grip Ring Rows

Want to work on your rope climb skills! Join Coach Kevin for his Rope Climb Skills Clinic tomorrow evening at 6:45!

Strength

20:00 to Establish:
8RM Back Squat

20:00 to Establish:
8RM Deadlift

Conditioning

Max Unbroken Toes to Bar

Strength

Max Unbroken Chest to Bar Pull Ups (Fx: Pull Ups) (Rx+: Bar Muscle Ups)

Rest 3:00

E2MOM 10
1: 25 – 35% of Gymnastics Reps from Max Unbroken Test

Or…

10:00 of Bar Muscle Up Technique

Conditioning

AMRAP 10
200m Run
10 Overhead Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)

Strength

E2MOM 18
Overhead Squat (ME)
1: 3 Reps
2: 3 Reps
3: 3 Reps
4: 2 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep
9: 1 Rep

Conditioning

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)
2 – 3: AMRAP Double Unders
4 – 5: Rest