WOD / Events

Strength:

E2MOM 16
Split Jerks (ME)
1: 4 Reps
2: 4 Reps
3: 3 Reps
4: 3 Reps
5: 2 Reps
6: 2 Reps
7: 1 Rep
8: 1 Rep

Conditioning:

AMRAP 7

20 Front Rack Lunges (95/65) (Fx: 75/55)
25ft Handstand Walk (Fx: 40 High Plank Shoulder Taps)

Strength:

E3MOM 15
On Each Arm: 4 Tempo Dumbbell Bench Press (30×3) + 4 Dumbbell Bench Press (A)

Conditioning:

12 – 9 – 6

Burpee Bar Muscle Ups (Fx: Burpee Chest To Bar Pull-ups)
75 Double Unders After Each Set

Conditioning:

E5MOM 40

1: AMRAP
10/7 Calorie Row
10 Alternating Pistols (Fx: 20 Air Squats)
2: Max Distance Run Using 200m Route
3: AMRAP
10/7 Calorie Assault Bike
10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Max Distance Run Using 200m Route

Strength:

E2MOM 12
First 5 Sets: 5 Push Press @65-70%
Set 6: Max Unbroken Reps @65-70%

Conditioning:

AMRAP 1:30
Ski Erg Calories

Finisher:

5 Rounds

5 Strict Toes To Bar
10 Each Side Kettlebell Side Bends
1:00 Goblet Wall Sit (AHAP)

Strength:

E3MOM 15
6 Deadlifts @70-75%

Conditioning:

5 Rounds

20 Jump Switch Lunges
10 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 American Kettlebell Swings (32/24) (Fx: 24/16)
20 Sit Ups

Strength:

4 Rounds
10 Strict Pull Ups (Fx: 5 Strict Pull Ups) (Rx+: Strict Chest to Bar Pull Ups)
:15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold)
Rest 2:00

Conditioning:

AMRAP 12

50 Double Unders
10 Strict Handstand Push Ups (Fx: Kipping Handstand Push ups)
200m Run

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Strength:

E3MOM 12
16 Deficit Push Ups (Fx: Hand Release Push Ups)
16 Banded Face Pulls

Conditioning:

21 – 15 – 9

Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)
Burpees Over the Bar

Time Cap 16:00

Strength:

E3MOM 18
1 Snatch Balance + 4 Overhead Squats (↑)

Conditioning:

3 Rounds

15 Toes to Bar
15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)

Strength:

E3MOM 15
6 Deadlifts @65-70%

Conditioning:

AMRAP 7
30 Air Squats
20 Kettlebell Swings (32/24) (Fx: 24/16)
100m Run