WOD

Strength:

E3MOM 15
3 Tempo Front Squats (30×1) + 3 Front Squats (↑)

Conditioning:

AMRAP 10
3 – 6 – 9 – 12 – 15…
Wall Balls (20/14)
Russian KB Swings (Rx: 32/24)(Fx: 24/16)

Strength:

E2MOM 12
4 Power Cleans + 4 Hang Power Cleans (↑)

Must be touch and go.

Conditioning:
5 Rounds
10 Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees Over the Dumbbell

Strength: 

EMOM 12
1: 20 Barbell Curls
2: 10 Dumbbell Pull Overs
3: :45 Plank (Weighted if Possible)

Conditioning: 

AMRAP 15
10 Push Press (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105)
10 Toes To Bar
10 Deadlifts (Rx: 135/95) (Fx: 115/80)(Rx+: 155/105)

Strength: 

E2MOM 12
7 Strict Press (↑)

Conditioning:

AMRAP 11
50 Double Unders (Fx: 35 Double Unders)
40 Air Squats
30 Sit Ups
20 Push Ups

Conditioning: 

5 Rounds (Fx: 3 Rounds)
1000m Run
20 Dumbbell Box Step Overs (50/35) (Fx: 35/20)

Time Cap 40:00

Strength:

E2MOM 10
5 Front Squats (↑)

Conditioning: 

4 Rounds
10 Deadlifts (165/115) (Fx: 115/80) (Rx+: 205/135)
5 Power Cleans (165/115) (Fx: 115/80) (Rx+: 205/135)
10 Burpees Over the Bar

Strength:

E3MOM 12
3 Snatch Deadlifts + 2 Snatch Pulls + 1 Power Snatch

Conditioning:

“Amanda”
9 – 7 – 5
Ring Muscle Ups
Squat Snatches (135/95)

Strength: 

E3MOM 15
3 Split Jerks (↑)

Conditioning: 

AMRAP 7
14 Weighted Sit Ups (45/25) (Fx: 25/15)
7 Strict Handstand Push Ups (Fx: Kipping)

Virtual Workouts!

Core Blast – Canceled

Conditioning: 

For Time
800m Run
50 Wall Balls (20/14) 
600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14) 

Mobility Finisher: 

3 Rounds
:30 Each Leg Wall Calf Stretch
1:00 Each Leg Couch Stretch