WOD / Events

7
May

Sunday, May 8, 2022

Conditioning

EMOM 30
1: 20/15 Calorie Ski (Fx: 15/10)
2: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
3: 20/15 Calorie Row (Fx: 15/10)
4: 5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5: AMRAP Calorie Bike
6: Rest

6
May

Saturday, May 7, 2022

SATURDAY SQUAD-WOD

Split with Partner:

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Wallballs (20/14) (SC: 14/10)

Rest 2 minutes

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
24 Squat Snatches (95/65) (FX: 75/55) (RX+: 115/80) (SC: 65/45)
AMRAP Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) (Sc: Burpees)

Rest 2 minutes

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 Min Time Cap)
30 Power Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Box Jump Overs (24/20) (RX+: 30/24) (Sc: Step-overs)

2 mins Rest

In 7 Minutes:
800/600m Row (RX+: 1000/800) (Sc: 3 min Time Cap)
24 Squat Snatches (115/80) (FX: 95/65) (RX+: 135/95) (SC: 75/55)
AMRAP Burpees Over Bar (SC: Burpees)

4
May

Thursday, May 5, 2022

Strength

E2MOM 12
3 Squat Cleans (↑)

Conditioning

AMRAP 12
9 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
18 Box Jumps (24/20) (Rx+: 27/22)
18/13 Calorie Row (Fx: 13/8)

3
May

Wednesday, May 4, 2022

Strength

Every 1:30 for 3 Rounds
1: 20 Alternating Dumbbell Bench Press
2: 20 Supinated Grip Ring Rows
3: 1:00 Wall Sit
4: 1:00 Glute Bridge Hold

Conditioning

AMRAP 8
16 Jump Switch Lunges
16 American KBS (24/16) (Fx: 16/12) (Rx+: 32/24)
16 Pull Ups (Fx: 8)

2
May

Tuesday, May 3, 2022

Strength

E2MOM 10

Rx+:
10 Toes to Rings + :30 Ring Support Hold on High Rings

Rx:
10 Toes to Rings + :15 – :30 Ring Support Hold

Fx:
5 – 10 Toes to Rings + :15 – :30 Support Hold on Parallettes or Boxes

Conditioning

For Time:
600m Run
12 Power Snatches (135/95) (Fx: 95/65) (Rx+: 165/115)
400m Run
8 Power Snatches (155/105) (Fx: 115/80) (Rx+: 185/125)
200m Run
4 Power Snatches (175/110) (Fx: 135/95) (Rx+: 205/135)

1
May

Monday, May 2, 2022

Weekly OverviewEvents/Classes
MondayBack Squat
TuesdayRing GymnasticsMobility Class at 5:45 PM – Lower Back
WednesdayFunctional BodybuildingAb Attack at 5:45 PM
ThursdaySquat Cleans
Friday“Annie”
SaturdayPartner WODSeventh Heaven Comp WOD at 7:15 AM
SundayLong Conditioning

Strength

E2MOM 10
Back Squats
1: 10 Reps @60%
2: 8 Reps @65%
3: 6 Reps @70%
4: 4 Reps @75%
5: AMRAP @80%

Conditioning

AMRAP 15
20 Burpees
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
40 Air Squats

30
Apr

Sunday, May 1, 2022

Strength

E3MOM 15
5 Tempo Deadlifts @60 – 70% (:03 Eccentric and full reset on every rep)
10 Medicine Ball Hamstring Curls

Conditioning

3 Rounds
20 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12)
10 Each Arm Kettlebell Push Press (24/16) (Fx: 16/12)
75 Double Unders (Fx: 50) (Rx+: 100)

29
Apr

Saturday, April 30, 2022

SATURDAY SQUAD WOD

AMRAP 30 with a Partner

1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
30 Hang Squat Cleans (115/80) (FX: 95/65) (RX+: 135/95)
1000/800m Row (FX: 800/600) (RX+: 1200/1000) (SC: 4:00 Cap)
20 Synchro Situps (RX+: 25/15 Weighted Situp) (SC: Accumulate 30)
60 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)