WOD / Events

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Strength:
20:00 to Establish
2RM Bench Press

Conditioning:
AMRAP 10
5 Ring Muscle Ups (Fx: C2B Pull Ups) (Rx+ 7 Ring Muscle Ups)
10 Thrusters (115/80) (Fx: 95/65)

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Overview Of The Week:
Monday: Power Cleans
Tuesday: Front Squats
Wednesday: Deadlifts
Thursday: Strict Press
Friday: Open 19.4
Saturday: Row, Run, Bike
Sunday: Over Head Squats

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7 Rounds
Min 1: 5 Tall Box Jumps (ME)
Min 2: 3 Power Clean (ME)
Min 3: Rest

Power Cleans do not need to be touch and go.  

Conditioning:
4 Rounds
200m Run
50 Double Unders
20 Dumbbell Snatches (50/35) (Fx: 35/20)

Post WOD Finisher:
For Time:
50/40 Calorie Assault Bike

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20:00 to Establish
2RM Front Squat

For Time:
42-30-18
Wall Balls
21-15-9
C2B Pull Ups (Fx: Pull Ups)

Time Cap 10:00

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E3MOM 18
1 Hang Power Snatch + 1 Power Snatch (ME)

Must be touch and go.

AMRAP 9
200m Run
10 Burpees Over the Bar
15 Overhead Squats (95/65) (Fx: 75/55)

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Open WOD 19.3
For Time:
200ft dumbbell overhead lunge (50/35)
50 dumbell box step ups
50 strict handstand push ups
200ft handstand walk

Time Cap: 10 minutes

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Conditioning:
7 Rounds
Min 1: 20 American Kettlebell Swings (32/24) (Fx: 24/16)
Min 2: 14 DB Hang Clean and Jerk(50/35) (Fx: 35/20) (6 Each Arm)
Min 3: 15/12 Cal Ski Erg (Fx: 12/10)
Min 4: AMRAP Burpee Box Jump Overs
Min 5: Rest

Score is total Burpee Box Jump Overs

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E2MOM 16
Push Press (ME)
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 1 reps
Set 8: 1 reps

For Time:
8-6-4
Chest to Bar Pull Ups (Fx: Pull Ups)
Bar Muscle Ups (Fx: C2B Pull Ups)
After each set of gymnastics movements:
100 Double Unders (Fx: 75 DU’s)

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E3MOM 15
3 Back Squats @80-85%

Conditioning:
6 Rounds Alternating with a Partner (3 Rounds Each)
250m Row
12 Deadlifts (185/135) (Fx: 135/95) (Rx+: 225/155)
4 Power Cleans (185/135) (Fx: 135/95) (Rx+: 225/155)

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Overview Of The Week:
Monday: Weighted Strict Pull-ups
Tuesday Back Squats
Wednesday: Push Press
Thursday: EMOM
Friday: Open WOD 19.3
Saturday: Hang Power Snatch Complex
Sunday: Push Jerk

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Gymnastics Strength:
Rx+:
4 Rounds
3 Weighted Strict C2B Pull Ups (ME)
10 Plate GHD Sit Ups (A)

Rx:
4 Rounds
3 Weighted Strict Pull Ups (ME)
15 Plate Sit ups (A)

Fx:
4 Rounds
3-5 Strict Pull Ups
15 Plate Sit Ups (A)

Rest 2 Minutes Between Sets

AMRAP 12
15 Power Snatches (75/55)
15 Handstand Push Ups (Fx: 15 Hand Release Push Ups)
10 Meter Handstand Walk (Fx: 10m Bear Crawl + 10 shoulder taps on the wall)