WOD / Events

Strength:

E3MOM 15
3 Clean Deadlifts + 3 High Hang Cleans
Set 1: 3 @ 60%
Set 2: 3 @ 65%
Set 3: 3 @ 70%
Set 4: 3 @ 75%
Set 5: 3 @ 75%+

Conditioning:

3 Rounds
10 Strict Handstand Push-ups (Fx: Kipping HSPU) (Rx+: 4″ Deficit)
20 Toes-to-Bar (Fx: 10 T2B)

Conditioning:

“Jenkins”
AMRAP 40
With a Partner
50 Burpees
400 meter Run
50 Kettlebell Swings (24/16)
400 meter Run
50 Pull-ups
400 meter Run
50 Push-ups
400 meter Run

Partners run together. Divide other movements as needed.

Strength:

EMOM 18
Min 1: 5 Strict Chest-to-bar Pull-ups (add weight if possible)
Min 2: Rest
Min 3: High Plank :45 (add weight if possible)
Min 4: Rest
Min 5: 20-30 Hollow Rocks
Min 6: Rest

Fx:
EMOM 18
Min 1: 3-5 Strict Pull-ups
Min 2: Rest
Min 3: High Plank :45
Min 4: Rest
Min 5: 15-20 Hollow Rocks
Min 6: Rest

Conditioning:

Work 2:00/Rest 1:00 for 5 Rounds
AMRAP
25 Dumbbell Snatches (50/35) (Fx: 35/20)
25 Sit-ups
50 Double Unders (Fx: 35 Double Unders)

Pick up where you left off on each AMRAP.

5:45 PM
Skills & Mobility Clinic with Brandon!

Strength:

Snatch Skill Transfer Complex
E2MOM 10
Behind-the-Neck Snatch Grip Push Press + Snatch Balance + 2 Overhead Squats
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5: 60%
Directly into:
High Hang Snatch
E2MOM 10
Set 1: 3 @60%
Set 2: 3 @65%
Set 3: 3 @70%
Set 4: 3 @75%
Set 5: 3 @75%+

Conditioning:

For Time
80 Wall Balls
20 Bar Muscle-ups (Fx: Chest-to-Bar Pull-ups)

Time Cap: 10 minutes.

Overview of the Week

Strength:

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

Conditioning:

AMRAP 12
2 – 4 – 6 – 8 – 10…..
Box Jumps (24/20)
Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
100m Run After Each Round

Strength:

Max Unbroken Strict Pull-ups (Rx+: C2B)
Max Unbroken Push-ups
Max Unbroken Strict Toes-to-Bar

Rest 2-3 Minutes between tests.

Conditioning:

3 Rounds for Time
400m Medicine Ball Run (20/14) (Fx: 14/10)
30 Medicine Ball Step-ups (24/20)

5 Burpee penalty if you put your rock down.

Strength:

Deadlift
25 minutes to establish 4 rep. max.

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65) (Rx+: 135/95)
10 Toes-to-Bar

Coach Brandon Farewell WOD

Partner up! Split work any way you want.

Buy-In
800M Run Together

then

50 Single Arm Dumbbell Hang Power Snatches (5L/5R) (50/35) (Fx: 35/20)
100 Box Jumps (24/20)
150 Single Arm Dumbbell Hang Clean & Jerks (5L/5R) (50/35) (Fx: 35/20)
200 Dumbbell Goblet Squats

Cash Out:
800m Run Together

(Rx+: Hang Squat Snatches)

Strength:

Overhead Squat
25 minutes to establish 3 rep. max from the ground.

Conditioning:

4 Rounds of
AMRAP 3
5 Ring Muscle-ups, (Fx: 10 Ring Rows)
10 Burpees
15 Russian Kettlebell Swings (32/24) (Fx: 24/16)
Rest 1:00 between AMRAPs

Pick up where you left off on each AMRAP.