Strength

E3MOM 18
1 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME)

Conditioning

3 Rounds
21 Toes to Bar (Fx: 14) (Rx+: 35)
7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)
84 Double Unders (Fx: 63)

Strength

E3MOM 15
4 Deadlifts
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

AMRAP 12
With a Partner, Alternating Movements
20/15 Calorie Row (Fx: 15/10)
10 Burpees Over the Rower
10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)

“Kelly”

5 Rounds
400m Run
30 Box Jump (24/20)
30 Wall Balls (20/14)

Post-WOD Strength/Skill

5 Sets
10 Double Dumbbell Bench Press (↑)
2 Rope Climbs in as few pulls as possible

It’s time for Fall Hoodies!
Deadline to Order is today at 12 Noon!

We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!

Deadline to order: Today by 12 noon!
Venmo $45 to “[email protected]” with your size!

Strength

E3MOM 15
4 Back Squats
1: 75 – 80%
2: 80 – 85%
3: 80 – 85%
4: 80 – 85%
5: 85 – 90%

Conditioning

AMRAP 8
8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
8 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
16 Hand Release Push Ups (Fx: 8)

It’s time for Fall Hoodies!
Pre-Order yours today!

We have two styles this season — a traditional unisex pullover hoodie and a cropped hoodie. Order yours today as we will not be keeping any inventory at the gym!

Deadline to order: Wednesday, October 27 by 12 noon!
Venmo $45 to “[email protected]” with your size!

Strength

E2MOM 10
Muscle Snatch + 2 Behind the Neck Snatch Grip Push Jerks (↑)
Directly Into:
E2MOM 10
High Hang Power Snatch + Hang Power Snatch + Power Snatch (ME)

Conditioning

30 – 20 – 10
Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Push Press

If the dumbbell rests on the floor, do 10 burpees. Split dumbbell reps evenly between sides.