WOD / Events

“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

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)

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

Strength

3 Rounds
:30 Overhead Dumbbell Hold
Max Unbroken Dumbbell Strict Press
:15 Hold at Top of Supinated Grip Pull Up
Max Unbroken Supinated Grip Pull Up

Time Cap 12:00

Conditioning

4 Rounds
8 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
8 Burpees
8 Each Arm Kettlebell Front Rack Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)
8 Burpees