WOD / Events

Nutrition Seminar with Ann Brubaker TONIGHT at 7:30 PM!

Tonight’s topic is “Myth Busting — Common nutrition misconceptions and the science behind it.”

Hope to see you there!!

Strength

Every :30 for 6 total rounds
1: 100m Run
2: Double Kettlebell Front Rack Hold (32/24) (Fx: 24/16)
3: Rest
4: Rest

Then…

E2MOM 12
1: 50m Each Arm Kettlebell Suitcase Carry (32/24) (Fx: 24/16)
2: 1:00 – 1:30 High Plank

Conditioning

100 – 80 – 60 – 40 – 20
Double Unders
10 Box Jumps Between Rounds (30/24) (Fx: 24/20) (Rx+: 36/30)

Strength

EMOM 10
1: 5 Tempo Strict Pull Ups (30×3)
2: 5 Tempo Push Ups (30×3)

Fx:
EMOM 10
1: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)
2: 5 Tempo Push Ups (30×3)

Conditioning

EMOM 20
1: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)
2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
3: AMRAP Bike Calories
4: Rest

Strength

E2MOM 12
Clean Deadlift to Knee + Panda Pull + Squat Clean (↑)

Conditioning

4 Rounds
25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)
10 Handstand Push Ups (Fx: 7) (Rx+: 15)
Rest 1:00 after each round

Strength

E2MOM 10
Strict Press
1 – 4: [email protected] – 75%
5: AMRAP @70 – 75%

Conditioning

E3MOM 18
1: 500m Run (Fx: 400) (Rx+: 600m)
2: AMRAP Calorie Row

“Fran”

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

Post Conditioning Strength/Skill

5 Rounds
10 Hollow Rocks
5 V – Ups
1 Candlestick Each Side
10 Each Side Kettlebell Side Bends
5 Each Side Cossack Squat (Weighted if possible)
1 Each Arm Turkish Get Up

Strength

E3MOM 15
4 Back Squats
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%

Conditioning

AMRAP 11
22 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
22 Sit Ups
11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)

Strength

E2MOM 12
Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑)

Conditioning

24 – 12 – 6
Burpees Over the Bar
Push Press (115/80) (Fx: 95/65) (Rx+: 135/95)

96 Double Unders After Each Round (Fx: 64)

Strength

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 75 – 80%
3: 75 – 80%
4: 80 – 85%
5: 80 – 85%

Conditioning

4 Rounds
400m Run
10 Toes to Bar (Fx: 7) (Rx+: 15)
10 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)

Conditioning

10 Rounds
400/350m Row (Fx: 350/300)
10 Reverse Lunge Wall Balls (20/14)
10 Handstand Push Ups (Fx: 5)
10 Burpees

Time Cap 45:00