WOD / Events

28
Apr

Friday, April 29, 2022

Strength

E3MOM 15
3 Tempo Bench Press (50×3) (↑)
3 Tempo Pendlay Rows (50×3) (↑)

Conditioning

5 Rounds
Work 3:00/Rest 1:00
200m Run
15 Push Jerks (95/65) (Fx: 75/55) (Rx+: 115/80)
AMRAP Rope Climbs

27
Apr

Thursday, April 28, 2022

Strength

E2MOM 14
Rx:
Drop Snatch + High Hang Squat Snatch (↑)

Fx:
Snatch Balance + High Hang Snatch (↑)

Conditioning

EMOM 12
1: 16 Reverse Lunge Wall Balls (20/14)
2: 1 Squat Snatch (ME)

26
Apr

Wednesday, April 27, 2022

Everyone could use a stronger core! Join us for Ab Attack at 6:45 PM tonight!

Strength

E3MOM 18
1 – 3: 2 Tempo Front Squats (33×1) @80 – 85%
4 – 6: 3 Front Squats @85 – 90%

Conditioning

3 Rounds
12 Burpees Over the Dumbbell
9 Strict Handstand Push Ups (Fx: Kipping)
6 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: Overhead Squats)

25
Apr

Tuesday, April 26, 2022

How good is your front rack? Need to improve your squat? Work on your Ankles and Wrists at the Mobility Class at 5:45 PM today!

Conditioning

AMRAP 8
With a Partner, Alternating Full Rounds
10/7 Calorie Ski (Fx: 7/5)
5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)

– Rest 2:00 –

AMRAP 8
With a Partner, Alternating Full Rounds
10/7 Calorie Bike (Fx: 7/5)
3 Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)

– Rest 2:00 –

AMRAP 8
Alternating every 100m
100m Run (10 reps for each run)

24
Apr

Monday, April 25, 2022

Need to work on your rope climbs? Come to the Rope Climb Skills Clinic tonight at 5:45 PM!

Weekly OverviewEvents/Classes
MondayPush PressRope Climb Skills Clinic at 5:45 PM
TuesdayLong ConditioningAnkles and Wrists Mobility Class at 5:45 PM
WednesdayFront SquatAb Attack at 6:45 PM
ThursdaySnatch
FridayBench Press + Pendlay Row
SaturdayPartner WOD
SundayDeadlift

Strength

E2MOM 10
5 Push Press (↑)

Conditioning

AMRAP 16
400/350m Row (Fx: 350/300)
32 Russian Kettlebell Swings (32/24) (Fx: 24/16)
8 Ring Muscle Ups (Fx: Chest to Bar Pull Ups)

23
Apr

Sunday, April 24, 2022

Strength

E2MOM 10
3 Power Snatches @75 – 80% (Rx+: Touch-and-go)

Conditioning

4 Rounds
50 Double Unders (Fx: 35)
10 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Thrusters (155/105) (Fx: 115/80) (Rx+: 175/120)

22
Apr

Saturday, April 23, 2022

Saturday Squad-WOD

For Time, with a Partner:

600m Run with Partner (Rx+: 25# plate)
*One Partner barbell front rack hold during gymnastics, while other works*
48 Front Rack Lunges (Rx: 95/65) (Fx: 75/55) (Rx+: 115/80)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

400m Run with Partner (Rx+: 25# plate)
*One Partner barbell back rack hold during gymnastics, while other works*
48 Back Squats (Rx: 135/95) (Fx: 115/80) (Rx+: 155/115)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

200m Run with Partner (Rx+: 25# plate)
One Partner barbell DOUBLE OVERHAND deadlift hold during gymnastics, while other works*
48 Deadlifts (Rx: 155/115) (Fx: 135/95) (Rx+: 165/125)
36 Pull-Ups (Fx: Ring rows) (Rx+: Chest-to-bar)
24 Handstand Push-ups (Rx+: 3″/2″ Deficit) (Fx: Hand Release Push-ups)

*30 Min Time Cap*

21
Apr

Friday, April 22, 2022

Conditioning

EMOM 35
1 – 3: 675/550m Row (Fx: 600/500m) (Rx+: 750/650m)
4: 18/13 Calorie Ski (Fx: 13/8) (Rx+: 20/15)
5: 18/13 Calorie Bike (Fx: 13/8) (Rx+: 20/15)
6: AMRAP Toes to Bar
7: Rest

20
Apr

Thursday, April 21, 2022

“Karen”

150 Wall Balls (20/14)

Post-WOD Strength/Skill

4 Rounds
3 Tempo Renegade Rows (Push Up Tempo: 20×1, Row Tempo 20×2)
1 Each Arm Turkish Get Up
100m Jog