WOD / Events

Strength

E3MOM 15

Rx+:
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups (:03 Pause at chest to rings on concentric and eccentric)

Rx:
3 Russian Inchworms
1 – 3 Strict Ring Muscle Ups

Fx:
3 – 5 Russian Push Ups
1 – 3 Strict Chest to Ring Pull Ups + 3 – 5 Strict Ring Dips

Scaled:
3 – 5 Hand Release Push Ups
3 – 5 of Most Difficult Pull Up + 3 – 5 Most Difficult Push Ups

Conditioning

AMRAP 9
9 Push Press (145/100) (Fx: 95/65) (Rx+: 175/120)
18 Russian Kettlebell Swings (32/24) (Fx: 24/16)
72 Double Unders (Fx: 54)

Strength

E2MOM 16
Clean Deadlift to Hang Position + Hang Power Clean + Power Clean (↑)

Conditioning

30 – 20 – 10
Kettlebell Front Squats (24/16) (Fx: 16/12) (Rx+: 32/24)
15 – 10 – 5
Hang Power Snatches
(115/80) (Fx: 95/65) (Rx+: 135/95)

Split reps evenly between arms on kettlebell front squats.

Conditioning

E2MOM 36
1: 6 Rope Climbs (Fx: 4) (Rx+: 8)
2: Rest
3: AMRAP Ski Erg Calories
4: Rest
5: AMRAP Bike Calories
6: Rest

“Cindy”

AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Post-WOD Strength/Skill

4 Rounds
:30 Each Side Single Arm High Plank
10 V-Ups or Tuck Ups

Strength

E3MOM 15
2 Deadlifts
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%

Conditioning

5 Rounds
10 Burpees Over the Dumbbell
5 Right Arm Dumbbell Deadlifts
5 Right Arm Dumbbell Push Press
5 Left Arm Dumbbell Deadlifts
5 Left Arm Dumbbell Push Press

(50/35) (Fx: 35/20) (Rx+: 70/50)

Strength

EMOM 10
Rx+:
1: 3 – 5 Strict Toes to Bar With :03 Hold at L-Sit on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Rx:
1: 3 – 5 Strict Toes to Bar With :03 Tuck Hold on Eccentric
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Fx:
1: 3 – 5 Strict Toes to Bar
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Scaled
1: 3 – 5 Strict Leg or Knee Raises
2: 25ft Each Arm Bottoms Up Kettlebell Carry

Conditioning

6 Rounds
Work 1:00/Transition :15
1: 250/200m Row (Fx: 200/150m) (Rx+: 300/250m)
2: AMRAP Double Unders

Don’t forget about our Handstand/HSPU Skills Clinic tomorrow at 6:45 PM! Sign up on ZenPlanner right away!

Strength

E3MOM 15
2 Back Squats
1: 80 – 85%
2: 80 – 85%
3: 85 – 90%
4: 85 – 90%
5: 85 – 90%

Conditioning

AMRAP 10
2 – 4 – 6 – 8 – 10…
Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)

Handstand Push-Up/Handstand Walk Clinic this Wednesday, at 6:45 pm!
Reserve your spot on Zen Planner today!

“8 Nights of Hanukkah”

With a Partner, One Person Working at a Time

8 Rounds
8 Power Cleans (135/95) (Fx: 115/75)
8 Burpees Over the Bar
8 Shoulder to Overhead (135/95) (Fx: 115/75)
8 Box Jumps (24/20)
8 Handstand Pushups (Fx: Hand Release Pushups)
8 Kettlebell Swings (32/24) (Fx: 24/16)
8 Toes to Bar
8 Thrusters (135/95) (Fx: 115/75)

Strength

E2MOM 10
Push Press
1 – 4: 3@80 – 85%
5: AMRAP @80 – 85%

Conditioning

EMOM 15
1 – 4: 800m Run (Fx: 600m) (Rx+: 1000m)
5: AMRAP Ski Calories