WOD / Events

Conditioning:

For Time:

1000m Run
30 Chest to Bar Pull Ups (Fx: Pull Ups)
30 Kettlebell Swings (32/24) (Fx: 24/16)
800m Run
20 Chest to Bar Pull Ups (Fx: Pull Ups)
20 Kettlebell Swings (32/24) (Fx: 24/16)
600m Run
10 Chest to Bar Pull Ups (Fx: Pull Ups)
10 Kettlebell Swings (32/24) (Fx: 24/16)
400m Run
5 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Kettlebell Swings (32/24) (Fx: 24/16)
200m Run

Finisher:

Core Strength:
3 Rounds:
:45 Hollow Hold
15 V-Ups
:30 Hollow Hold 
10 V-Ups
:15 Hollow Hold
5 V-Ups
1:00 Each Side Wall Calf Stretch

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Strength:

EMOM 10
1: 3 – 7 Strict Handstand Push Ups
2: 10 Dumbbell Straddle Press

Rx+: Strict with 3″ Deficit
Rx: Strict
Fx: Pike on Box

Conditioning:

EMOM 15
1: 20/15 Calorie Bike (Fx: 15/10)
2: 20/15 Calorie Ski (Fx: 15/10)
3: AMRAP Devil’s Press + Dumbbell Front Squat (50/35) (Fx: 35/20)
4: Rest
5: Rest

Use two dumbbells for Devil’s Press and DB front squat.

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Strength:

E3MOM 15
Deadlifts
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

For Time:

20 Toes to Bar (Fx: 15)
20 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
30 Wall Balls (20/14)
20 Toes to Bar (Fx: 15)
40 Wall Balls (20/14)

Every time you break on the wall balls or T2B, perform 3 burpees.

Rx+: Wall Balls to 11’/10′ target

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Strength:

16:00 to Establish:
1RM Push Press

Conditioning:

24 – 18 – 12
Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)

Each set of dumbbell snatches must be completed with half the reps on one arm before switching to the other arm for the second half.

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Strength:

Gymnastic Strength:

Rx+: Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + Strict Ring Muscle Up

Rx: Strict Ring Muscle Up + Strict Ring Dip + Strict Chest to Ring Pull Up

Fx: 5 – 10 Strict Pull Ups (Some C2B if possible) + 5 – 10 Strict Ring Dips (Assisted if needed)

Scaled: 5 – 10 False Grip Ring Rows + 5 – 10 Hand Release Push Ups

Conditioning:

5 Rounds
400m Row
5 Power Cleans (185/125) (Fx: 135/95) (Rx+: 225/155)
Rest 1:00

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Strength:

E3MOM 15
Back Squats
1: 2 @80-85%
2: 2 @80-85%
3: 2 @85-90%
4: 2 @85-90%
5: 2 @85-90%

Conditioning:

AMRAP 11
11 Hand Release Push Ups
11 Burpees
22 Box Jump Overs (24/20)

Strength:

18:00 to Establish:
1RM Power Snatch

Conditioning:

5 Rounds
15 Deadlifts (135/95) (Fx: 95/65) (Rx+: 155/105)
10 Push Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)

Strength:

EMOM 10
1 Strict Press @80-85%

Conditioning:

AMRAP 10
50 Russian Kettlebell Swings (32/24) (Fx: 24/16)
25 Sit Ups
50ft Handstand Walk (Fx: 100ft Bear Crawl)

Finisher:

6 Rounds
20 Scap Push Ups + :30 High Plank

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Strength:

E2MOM 18
1 – 3: 3 High Hang Power Cleans (↑)
4 – 6: 3 Hang Power Cleans (↑)
7 – 9: 3 Power Cleans (↑)

Conditioning:

EMOM 12
1: 10/7 Calorie Bike (Fx: 7/5)
AMRAP Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 50 Double Unders (Fx: 35 DUs)
AMRAP Toes to Bar
4: Rest