WOD / Events

Weekly OverviewEvents/Classes
MondayHang Power SnatchesFree 7-Fit Class at 6:30PM! Click Here To Register now
TuesdayFront Squat
WednesdayToes-to-Bar
ThursdayRomanian Deadlift
FridayMaryFree 7-Fit Class at 5:30PM! Click Here To Register now
SaturdayHang Squat CleansFree 7-Fit Class at 10:00AM! Click Here To Register now
SundayStrict Press

Strength

E2MOM 16
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 75 – 80%
6: 75 – 80%+

Conditioning

AMRAP 8

10 – 15 – 20 – 25…
Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
40 – 60 – 80 – 100…
Double Unders

Strength

E2MOM 12

Rx+:
5 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Rx:
1 – 3 Kipping Ring Muscle Ups
Final set: Max Unbroken Reps

Fx:
1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)
1 – 3 Strict Ring Dips
Final set: Max Unbroken Reps of both movements

Record total number of reps completed.

Conditioning

AMRAP 12
20 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)
25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)

Strength

20:00 to Establish:
1RM Deadlift

Or…

5 Rounds
5 Deadlifts @70 – 80%

Conditioning

21 – 15 – 9
Power Cleans (135/95) (Fx: 95/65) (Rx+: 155/105)
Chest to Bar Pull Ups (Fx : Pull Ups)

Time Cap 11:00

3 Rounds

250/200m Row
100 Double Unders (Fx: 75)
250/200m Row
50 Wall Balls (20/14)
250/200m Row
25 Push Jerks (95/65) (Fx: 75/55)
250/200m Row
25 Sit Ups

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