WOD / Events

Nutrition Seminar Run by Coach Addie 6:30pm

Strength: 

E2MOM 10
Deadlift
2×8@65-70%
2×8@70-75%
8@75-80%

Conditioning: 

16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
Suitcase Dumbbell Box Step Ups (50/35) (Fx: 35/20)
Toes to Bar

Conditioning:

3 Rounds
1000m Row
50 Wall Balls (20/14)
30 Burpees

Strength: 

E3MOM 15
5 Hang Power Cleans
Set 1: 65 – 70%
Set 2: 70 – 75%
Set 3: 75 – 80%
Set 4: 75 – 80%+
Set 5: 75 – 80%++

Conditioning:

5 Rounds
20 Sit Ups
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
10 Box Jumps (30/24) (Fx: 24/20)

Kipping Pull Ups Skills Clinic at 5:45 pm

Strength:

E2MOM 10
Back Squat
2×8@65-70%
2×8@70-75%
8@75-80%

Conditioning: 

EMOM 12
1: 3 Rope Climbs (Fx: 2 Rope Climbs)
2: Push Press (135/95) (Fx: 95/65)
3: Rest

Continue until you reach 50 reps on the push press or until the EMOM is over. Score is time to complete 50 reps or reps complete at time cap.

Strength:

3 Rounds for Quality
:30 Hollow Hold
10 Tuck ups
10 V-ups
5 Candlesticks
400m Row

Fx:
:30 Tuck Hold
15 Tuck ups
5 Candlesticks
400m Row

Time Cap 15:00

Conditioning:

AMRAP 12
10 Hand Release Push Ups
8 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Hand Release Burpees
4 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)

Conditioning: 

EMOM 30
1: 20/17 Calorie Assault Bike (Fx: 15/12)
2: Max Reps Wall Balls (20/14)
3: 80 Double Unders (Fx: 50 DUs)
4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)
5: Easy Ski Erg
6: Rest

Strength: 

E2MOM 10
Deadlift
8@60-65%
2×8@65-70%
2×8@70-75%

Conditioning: 

AMRAP 9
20 Weighted Sit Ups (20/14) (Fx: 14/10)
10 Back Rack Lunges (135/95) (Fx: 95/65)

Conditioning: 

“Fran”
21 – 15 – 9
Thrusters (95/65)
Pull Ups

Strength: 

EMOM 15 
1: 15 Hollow Body Shoulder Flexion 
2: 0:45 weighted Plank 
3: 10-15 Tempo Bicep Curls (4031)

Strength: 

E2MOM 20
1: 8 Bench Press @70 – 75%
2: 8 Pendlay Row (A)

Conditioning:

6 Rounds
25 Air Squats
20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)