WOD / Events

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

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)

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)

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)

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

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)

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)

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*

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

“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