Strength
E2MOM 8
Rx:
1 Snatch Drop + 2 Overhead Squat (↑)
Fx:
1 Snatch Balance + 2 Overhead Squat (↑)
Directly into…
E2MOM 8
2 High Hang Squat Snatches (↑)
Conditioning
EMOM 10
1 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)
3 – 10: AMRAP
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 115/80)
PARTNER WOD
16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Front Squats
24 TTB (Fx: Knee Raises) (Sc: Ring Rows)
Rest 6 mins — Switch AMRAPS
16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Row (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Power Cleans
24 Chest-to-Bar Pull-ups (Fx: Pull-Ups) (Rx+: Bar Muscle Ups) (Sc: Ring Rows)
Barbell Weights:
Rx: 135/95#
Fx: 95/65#
Rx+: 155/105#
SC: <95/65#
Strength
E3MOM 15
5 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)
10 Banded Hamstring Curls
Conditioning
AMRAP 14
300m Run
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)
Conditioning
E5MOM
500/450m Row (Fx: 450/400) (Rx+: 550/500)
15 Burpee Box Jumps (24/20)
AMRAP Wall Balls (20/14) (Rx+: 11’/10′)
Continue until you have completed 150 wall balls (Fx: 100)
Come strengthen your core with Ab Attack tonight at 6:45 PM!
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings (24/16)
12 Pull Ups
Post-WOD Skill/Strength
5 Rounds
5 Each Arm Tempo Dumbbell Bench Press (50×3)
10 Each Arm Single Arm Ring Row
