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Strength
E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@45 – 50%
4: 10@45 – 50%
5: 10@45 – 50%
% Based on 1RM Deadlift
Conditioning
1:30 to Complete
30/22 Calorie Bike (Fx: 25/18)
At 1:30 Start:
60 Reverse Lunge Wall Balls (20/14) (Fx: 50 Reps) (Rx+: 70 Reps)
Post-WOD Finisher
3 Rounds
12 Deficit Push Ups (3″) (Fx: No Deficit) (Rx+: 6″)
1:00 Ring Plank Hold (Fx: High Plank)
Strength
4 Rounds for Quality
15 V-Ups (Fx: Tuck-Ups)
15 Arch Extensions (GHD Back Extension)
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)
Conditioning
AMRAP 12
50 Double Unders
25 Sit Ups
5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)
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Strength
E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning
For Time:
40 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run
30 Kettlebell Swings
200m Run
20 Kettlebell Swings
100m Run
Strength
E3MOM 15
Front Squat
1: 5@65 – 70% (:03 Pause)
2: 5@70 – 75%
3: 5@70 – 75%
4: 5@70 – 75%
5: 5@75 – 80%
Conditioning
E2MOM 16
1: 32/25 Calorie Ski Erg (Fx: 25/20)
2: 16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
3: Rest
4: Rest
Benchmark WOD
“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups
Post-WOD Finisher
5 Rounds for Quality
20 Dumbbell Biceps Curls
20 Dumbbell Skull Crushers
10 Dumbbell Lateral Raises
Rest 1:30
