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E2MOM 16
5 Power Cleans
Set 1: 60%
Set 2: 60%
Set 3: 65%
Set 4: 65%
Set 5: 70%
Set 6: 70%
Set 7: 75%
Set 8: 75%
Touch and go if possible.
3 Giant Sets
5 Close Grip Bench Press Tempo 3301 (Max
5-8 Ring Rows Tempo 3003
:45-1:00 Dual Front Rack KB Hold (As heavy as possible)
Come on out and show your skills at Top Golf Loudoun’s driving range today Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
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Front Squat:
4×10@60%
1×10@50% with 3 second pause at the bottom of each rep
Rest 2-3 mins. between sets. First 45 seconds of rest, perform slow air squats.
“19.Fun”
Partner WOD:
AMRAP 14:
1 working/1 Resting
50 Ft. Single Arm Front Rack Walking Lunges 50/35, Fx: 35/20
50 Strict HSPU (Fx: Kipping)
50 Suitcase Carry Step ups 50/35, Fx: 35/20
50 ft. Handstand Walk
Come on out and show your skills at Top Golf Loudoun’s driving range tomorrow, Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
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3 Rounds
10 Hollow Rocks
10 V-Ups or GHD sit-ups
5-10 Strict Pull Ups (C2B if possible)
5-10 Strict Ring Dips
200m Run (Easy, recovery pace)
4 rounds
200m Run
10 OHS (115/80) (Fx: 95/65) (Rx+: 135/95)
15 American KB swings (24/16) (Rx+: 32/24)
20 weighted abmat sit-ups (25/15) (Rx+: 45/25)
2 rope climbs
20:00 Cap
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E3MOM 18
5 High Hang Squat Snatch
Set 1: 55%
Set 2: 60%
Set 3: 60%
Set 4: 65%
Set 5: 65%
Set 6: 70%
Percentage based on 1RM Snatch
4 Rounds:
25 Wall Ball Shots (20/14)
50 Double Unders
*3 burpees each time you break up the WBS
Post WOD Finisher:
3 Sets of
10 V ups
15 Hollow Rocks
Come on out and show your skills at Top Golf Loudoun’s driving range this Saturday, April 6th at 3pm!
Sprawling entertainment venue with a high-tech driving range & swanky lounge with drinks & games. So Bring a Friend!!!
Address: 20356 Commonwealth Center Dr, Ashburn, VA 20147
===============================
E4MOM 20
Deadlift:
Set 1: 10@55-60%
Set 2: 10@60-65%
Set 3: 10@65-70%
Set 4: 10@65-70%
Set 5: 10@70-75%
Immediately after each set, row 1 minute, easy pace, damper at 3 or less.
For Time:
30 Cal Row
30 Box Jumps (30/24, Fx: 24/20)
600 Meter Run
*Coaches stagger Classes
