WOD / Events

Strength
Every 2:00, 4 Rounds
1) 6/6 X33-Tempo Half Kneeling Single Dumbbell Press
2) 12 Hip Thrusts (↑, start around 50-55% of Back Squat)
*X33-Tempo – 3s pause overhead, 3s eccentric

Conditioning
AMRAP 10
16/12 Calorie Row (FX: 12/9)
16 Single Dumbbell Push Jerk (50/35) (FX: 35/20) (RX+: 70/50)
24 Sit-Ups

Strength
Every 2:00, 3 Rounds
1) 12 Goblet Box Step Ups (24/20)
2) :30 Weighted Plank + :30 Plank
3) 15/15 Side Lying External Rotation

Conditioning
4 Rounds of :30 on/:15 off
1) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14)
2) AMRAP Box Step Ups (24/20)
3) Rest
4) Rest

Partner WOD
For Time w/ Partner – Split Reps Any Way
50 Wall Balls (20/14)
40 Toes to Bar (FX: 30)
30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
20 Burpees Over Bar
10 Rope Climbs (FX: 6)
20 Burpees Over Bar
30 Deadlifts (185/125) (FX: 135/95) (RX+: 225/155)
40 Toes to Bar (FX: 30)
50 Wall Balls (20/14)
*30:00 Cap

Happy St. Patrick’s Day!

Strength
Every 2:00, 6 Sets
1-3) 3 33X-Tempo Overhead Squat (60-65% 1RM Snatch)
4-6) 3 31X-Tempo Overhead Squat (65-70%)

Conditioning
4 Rounds of 3:00 on/1:00 off
42 Double Unders (FX: 28)
7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
14 Hand Release Push-Ups (FX: Push-Ups)
7 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)

Conditioning
Every 1:30, 4 Rounds
1) 24/18 Calorie Row (FX: 20/15) (RX+: 30/22)
2) 80′ Double Dumbbell Suitcase Walking Lunge (50/35) (FX: 35/20) (RX+: 70/50) + AMRAP Sit-Ups
3) Rest
*Score is total Sit-Ups

Finisher
2-3 Rounds for Quality
10 Cossack Squats w/ Rig
15/15 Banded Clamshells

Optional Post-WOD Cooldown
1:00-2:00 Seal Pose
1:00-2:00 Saddle Pose
1:00-2:00 Straddle w/ Rig

Looking to improve your Rope Climbs? Come learn about J-Hook technique and Rope Climb efficiency with Coach Kevin at tonight’s 5:45 PM Skills Clinic!

Strength
EMOM 10
1) 3 Push Press (↑), start at 50-55% 1RM CJ)
2) 15 Underhand Banded Pullaparts
*Reset each time on Push Press; no Touch and Go

Rest 2:00

EMOM 5
4-6 Strict Handstand Push-Ups (FX: Pike/Box/Abmat) (RX+: 8+)

Conditioning
AMRAP 8
8 50′ Shuttle Runs
12 Box Jumps (30/24) (FX: 24/20)

Strength
Every 2:30, 6 Sets
1 Power Clean + 1 Hang Power Clean + 1 Squat Clean + 1 Hang Squat Clean (start at 55-60% 1RM CJ, ↑)
*Hold onto bar between reps

Conditioning
3 Rounds for Time:
15 Hang Power Clean (135/95) (FX: 95/65) (RX+: 155/105)
15 Front Squat (135/95) (FX: 95/65) (RX+: 155/105)
15 Chest to Bar Pull-Ups (FX: Pull-Ups) (RX+: +5 Bar Muscle-Ups)
*14:00 Cap

Strength
Every 2:00, 8 Sets
1-4) 1 Split Jerk w/ 3s Pause in Dip + 1 Split Jerk (65-70%)
5-8) 2 Split Jerk (70-75%)

Conditioning
AMRAP 10
250/200m Row (FX: 200/150m)
5 EKO Complexes (95/65) (FX: 75/55) (RX+: 135/95)
10 Burpees Over Bar
*EKO Complex = 1 Clean + 1 Shoulder to Overhead + 2 Overhead Lunges