Strength

E3MOM 15
Romanian Deadlift
1: 6@50 – 55%
2: 6@55 – 60%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@60 – 65%

% Based on 1RM Deadlift

Conditioning

4 Rounds
16 Box Jumps (24/20) (Rx+: 30/24)
8 Hang Power Cleans

Barbell weight increases each round.
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (205/135)

Time Cap 12:00

Strength

E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@90 – 95%+

Conditioning

Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest

Strength

E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+

Conditioning

3 Rounds
10 Bar Facing Burpees
10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)
10 Bar Facing Burpees
10 Toes to Bar (Fx: 7) (Rx+: 15)

Special Schedule Today!

9 AM: Programmed WOD (see below)
10 AM: Open WOD 21.1 makeup
11 AM: Coach Cooper’s Toe-to-Bar Clinic

Strength

EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar

Conditioning

4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest

T2B Clinic with Coach Cooper

A quick request for tomorrow’s T2B Clinic with Coach Cooper at 11am –  If you are currently signed up but don’t think you can make it, please drop today so someone else can have your spot.  If you are on the waitlist, keep an eye on your spot in the morning. We all know there will be drops over the next day

Conditioning

E4MOM 32
1: 35/23 Calorie Ski (Fx: 30/21) (Rx+: 40/26)
AMRAP Pistols (Fx: Reverse Goblet Lunges (50/35))
2: Rest
3: 35/23 Calorie Assault Bike (Fx: 30/21) (Rx+: 40/26)
AMRAP Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest