WOD / Events

Strength:

5 Rounds 
:20 L-Hang From Pull-Up Bar 
3 Box Jumps (ME) 

Conditioning:

AMRAP 11

10 Ring Dips (Fx: 5 Ring Dips)
35 Double Unders
20/15 Cal Row

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Strength:

E3MOM 12
2 High Hang Squat Cleans + 2 Front Squats (↑)

Conditioning:

5 Rounds
10 Burpees
10 Overhead Squats (115/80) (Fx: 75/55)

Strength:

E2MOM 12
2 Tempo Strict Press (30×1) + 5 Push Press

Conditioning:

For Time

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Toes To Bar (Fx: 1/2 Reps)
Kettlebell Snatches (Rx: 24/16) (Fx: 16/12)

Conditioning:

AMRAP 33
1000m Run
10 Deadlifts (225/155) (Fx: 185/125) (Rx+: 255/175)
10 Ring Muscle Ups (Fx: 10 Chest to Bar Pull Ups + 10 Hand Release Push Ups)

Strength:

E3MOM 15
6 Back Squats @75-80%

Conditioning:

E2MOM 16

1: 15 Burpees
AMRAP Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: 20/15 Cal Bike
AMRAP Box Jumps (Rx: 24/20)(Rx+: 30/24)
4: Rest

Alternate arms every 10 reps on dumbbell thrusters.

Strength:

E3MOM 15
1 Snatch Pull with :02 Pause at Knee + 1 Snatch Pull + 1 Power Snatch (↑)

Conditioning:

AMRAP 9
3 – 6 – 9 – 12 – 15…
Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
Russian Kettlebell Swing (32/24) (Fx: 24/16)

Strength:

5 Rounds 
20 Alternating Dumbbell Bicep Curls 
:30 Weighted Plank (ME) 

Rest as needed. 

Conditioning:

Tabata Ski Erg Calories
– Rest 0:30 –
Tabata Pull Ups
– Rest 0:30 –
Tabata Sit Ups
– Rest 0:30 –
Tabata Row Calories
– Rest 0:30 –

Score is total reps.

Conditioning:

For Time:

25 Wall Balls (20/14)
50 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
40 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
30 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
20 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
100m Run
25 Wall Balls (20/14)
10 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)
400m Run

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Strength:

E3MOM 15
6 Back Squats @70-75%

Conditioning:

AMRAP 8

10 Box Jump Overs (Rx: 24/20) (Rx+: Clear The Box)
10 Power Cleans (Rx: 135/95) (Fx: 95/65)