Month: September 2017

Weightlifting: Back Squat 3xE3MOM 3 x 10 Back squat @ 70% 3 x 10 bent over row between sets *Super set the movements, complete both squats and row in each 3 min interval WOD: 21xEMOM – For Time 1 – 15/10 Cal row 2 – 6 Burpee over DB + 30 DU 3 – 6…

Weightlifting: Front Squat 6 x E2MOM 2 x 5 @ 80% 2 x 4 @ 85% 2 x 3 @ 90% WOD: 5xE5MOM – CAP 25 minutes 400M Run 15 T2B 10 OHS 135/95 RX+ 5xE5MOM – CAP 25 minutes 400M Run 15 GHD 10 OHS 155/105

Warm-up: 10 Min Warm Up 3 Rounds for Quality, scale for time 10 Hollow Flutter Kicks 8 Regnegade Rows 6 Ring Dips Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 85%+ WOD: 3 RFT 100 DU 20 At DB Snatch 50/35 30 Pull Ups…

Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 80% 2 x 4 @ 85% 2 x 3 @ 90% WOD: 20 Min AMRAP 30 Burpees 20 Wallballs 20/14 10 HSPU

WOD: 3 RFT – 20 Min Cap 30/20 cal row 20 C2B pull up 20 DB overhead squat 50/35 Rx+ 3 RFT – 20 Min Cap 30/20 cal row 8 ring MU 20 DB overhead squat 50/35 *Must be ring muscle ups, bar muscle ups will not be Rx+ WOD: Team of 2 2 RFT…

Warm-up: 5 x EMOM Negative Pull Ups 5 Pull Ups, :05 Negative Weightlifting: Power Clean 6xE2MOM 1 Clean Pull + 2 Hang Power Clean +1 Power Clean @ 85%+ WOD: 12 Min AMRAP 50ft KB (2) Front Rack Lunge 53/35 50ft HS Walk 1 Rope Climb *Scale HS Walk for 100Ft Bear Crawl

Weightlifting: Back Squat 6 x E2MOM 2 x 5 @ 75% 2 x 4 @ 80% 2 x 3 @ 85% WOD: For Time 1 Mile Run Rest 4 Min, Then 5 Rounds 4 Front Squats 185/125 8 Bar Facing Burpees Rx+ – Vested if you have one

Weightlifting: Power Snatch 6 x E2MOM 2 x 5 @ 65% 2 x 4 @ 70% 2 x 3 @ 75% WOD: 15 Min AMRAP 300/250m Row 21 OHS 95/65 WOD: 15 min AMRAP 300/250m Row 21 OHS 135/95

Warmup: 9xEMOM 1 – 10 Box Step Ups 2 – 10 Kang Squats 3 – 20 Plank Shoulder Taps Weightlifting: Power Snatch 6 x E2MOM 1 Snatch Pull + 2 Hang Power Snatch + 1 Power Snatch @ 80%+ WOD: For time 25, 20, 15, 10 Sit Ups *15 Power Snatch Each Round 65/95