WOD / Events

Say hello to the newest member of our team – Coach Kevin!

Conditioning

With a partner, Divide reps as desired:

3 Rounds
30 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 145/100)
500/450m Row (Fx: 450/400) (Rx+: 600/500)
100 Double Unders (Fx: 75)
30 Thrusters (115/80) (Fx: 75/55) (Rx+: 145/100)
500/450m Row (Fx: 450/400) (Rx+: 600/500)
100 Double Unders (Fx: 75)

“Isabel”

30 Snatches (135/95)

Post-WOD Conditioning

4 – 5 Rounds
10 GHD Sit Ups (Fx: Weighted Sit Ups)
5 Bench Press (↑)
30 Russian Twists
10 Renegade Rows

Conditioning

5 Rounds
400m Run (Rx+: 500m)
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400/350m Row (Fx: 350/300m) (Rx+: 500/450m)
20 Pull-ups (Fx: 15) (Rx+: C2B)

“Diane”

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

Post-WOD Strength/Skill

5 Rounds
1:00 High Plank
2 Each Side Turkish Get-ups (↑)

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)

Strength

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

Conditioning

4 Rounds
20 Toes to 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

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