Strength
E2MOM 10
Push Jerk
1 – 4: 3 @80 – 85%
5: AMRAP @80 – 85%
Conditioning
EMOM 15
1: 20/15 Cal Ski (Fx: 15/10)
2: 20/15 Cal Bike (Fx: 15/10)
3: 20/15 Cal Row (Fx: 15/10)
4: 1 Hang Squat Clean (ME)
5: Rest
Score is heaviest hang squat clean.
Strength
E2MOM 10
Push Jerk
1 – 4: 3 @80 – 85%
5: AMRAP @80 – 85%
Conditioning
EMOM 15
1: 20/15 Cal Ski (Fx: 15/10)
2: 20/15 Cal Bike (Fx: 15/10)
3: 20/15 Cal Row (Fx: 15/10)
4: 1 Hang Squat Clean (ME)
5: Rest
Score is heaviest hang squat clean.
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.
“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups
Post-WOD Strength/Skill
E2MOM 10
10 Back Rack Lunges (↑)
Strength
E2MOM 6
2 Snatch Deadlifts + Tall Snatches (↑)
Directly Into
E2MOM 6
2 Snatch Deadlifts + High Hang Squat Snatches (↑)
Directly Into
E2MOM 6
1 Squat Snatches (↑)
Conditioning
AMRAP 7
20 Deadlifts (155/105) (Fx: 115/80) (Rx+: 185/125)
5 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)
50 Double Unders (Fx: 35)
| Weekly Overview | Events/Classes | |
| Monday | Front Squat | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Tuesday | Squat Snatch | |
| Wednesday | JT | |
| Thursday | Push Jerk | Free 7-Fit Class at 6:30 PM! Click here to register now. |
| Friday | Long Conditioning | |
| Saturday | Closed! Merry Christmas! | |
| Sunday | HSPU/Pullups |
Strength
E2MOM 6
2 Tempo Front Squats (33×3) (↑)
Directly Into
E2MOM 6
2 Front Squats (↑)
Conditioning
20 – 15 – 10 – 15 – 20
Wall Balls (20/14) (Rx+: 11’/10′)
Chest to Bar Pull Ups (Fx: Pull Ups)
Strength
E2MOM 10
Push Jerk
1 – 4: 3 @75 – 80%
5: AMRAP @75 – 80%
Conditioning
4 Rounds
400m Run
10 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/140)
