WOD / Events

Conditioning

E3MOM 45
1: 50/40 Calorie Ski (Fx: 40/30)
2: 50/40 Calorie Bike (Fx: 40/30)
3: Rest
4: AMRAP Wall Balls
5: Rest

Who’s ready for Coach Kevin’s first Olympic Weightlifting Class at 11 AM today?!

Strength

EMOM 15
1 Power Snatch (ME)

Conditioning

3 Rounds
500/450m Row (Fx: 450/400)
25 Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)
25 Toes to Bar (Fx: 15)

Time Cap 15:00

6am class cancelled due to snow!
Normal schedule the rest of the day!

Strength

E2MOM 18
1: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)
2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)
3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps)

Conditioning

AMRAP 7
21 Russian Kettlebell Swings (32/24) (Fx: 24/12)
7 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)

Strength

25:00 to Establish:
1RM Deadlift

Conditioning

10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run

Strength

E2MOM 10
2 Split Jerks @75 – 80%

Conditioning

EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest

Want to get better at Ring Muscle Ups? Sign up for our RMU Skills Clinic tomorrow evening at 6:45 PM!

Strength

E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured

Conditioning

10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)

Snow Day Schedule!
4 – 5:30 PM: Open Gym
5:30 PM: WOD
6:30 PM: WOD/7-Fit
7:30 PM: WOD Cancelled

Strength

25:00 to Establish:
1RM Back Squat

Conditioning

2 Rounds
21/16 Calorie Row (Fx: 16/11)
21 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

Strength

E3MOM 15
Rx+:
5 Tempo Strict Handstand Push Ups (50×5)
100m Jog

Rx:
5 Tempo Kipping Handstand Push Ups (50×5)
100m Jog

Fx:
5 Tempo Kipping Handstand Push Ups (30×3)
100m Jog

Scaled:
5 Tempo Pike Handstand Push Ups (30×3)
100m Jog

Conditioning

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
9 – 15 – 21
Burpees Over the Bar

Join us for a special 2022 Partner WOD at 9 and 10 AM

2022 PARTNER WOD

2021m Row (split as needed)

12 rounds (alternate rounds with partner)
(Rx: 115/80) (Fx: 95/65) (Rx+: 135/95)
5 Deadlifts
4 Front Rack Lunges
3 Thrusters
2 Shoulder-to-overhead
1 Snatch

31 Synchro Bar Facing Burpees Over the Bar

2022m Row (split as needed)