WOD / Events

Strength:

E3MOM 15
6 Deadlifts @65-70%

Conditioning:

AMRAP 7
30 Air Squats
20 Kettlebell Swings (32/24) (Fx: 24/16)
100m Run

Strength:

EMOM 16
1 Thruster (ME)

Conditioning:

75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)

Every time you Break:
10 Box Jumps (Rx: 30/24) (Fx: 24/20)

Time Cap 15:00

Strength:

E3MOM 15
1 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑)

Conditioning:

AMRAP 12
16 Burpees
4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)


Weekly OverviewEvents/Classes
MondayLong Interval ConditioningFree 7-Fit Class at 6:00PM Click Here To Register now
TuesdayPower Clean Complex
WednesdayThrusters
ThursdayDeadlifts
FridaySnatch Complex
SaturdayPump Session Free 7-Fit Class at 10:00AM Click Here To Register now
SundayGymnastic Strength

Conditioning:

E3MOM 36

1: 20/15 Calorie Row (Fx: 15/10)
20/15 Calorie Bike (Fx: 15/10)
2: Rest
3: 20/15 Calorie Ski Erg (Fx: 15/10)
10 Devils Press (Rx: 50/35) (Fx: 35/20)
4: Rest

Strength:

E3MOM 15
1 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (↑)

Conditioning:

6 Rounds
20 Wall Balls (20/14)
5 Burpee Box Jump Overs (24/20)

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