Uncategorized

Hang Squat Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 For time: (21min cap) 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Hang Squat Clean 95/65 RX+135/95 MRX 75/55 1 – 2 – 3 – 4 – 5 […]

Thruster Build Up E2MOM 10 – 5 – 2 – 1 – 1 – 1 (From Floor) 100 Reps For Time of: (25min cap) Thrusters 95/65lbs RX+115/75 MRX 75/55 **Catch, everytime you set the bar down you must complete:10 Pull-Ups RX+ 10 Chest to Bar MRX Ring Rows Cannot rest bar on back, can only rest

Hang Power Snatch Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 TEAM WOD 3 Rounds For Time: (16min cap) 10 Calorie Row/Bike (Partner 1) 20 WallBall Shots (Partner 2)10 Synchronized Hang Power Snatch20 Partner Passing WallBall Sit-Ups (over barbell) 10 Calorie Row/Bike (Partner 2)20 WallBall Shots (Partner 1) Barbell Loads =

Tempo Deadlifts E3MOM 5 Sets x 3-6 Reps @ 50-75% *1 second explode up – 2 second hold/isometric squeeze – 3 seconds down – 2 second reset! 2min AMRAP: 13 Deadlifts 255/175 RX+ 315/215 MRX 185/115 Max Over the Bar Burpees Rest 2 min 2min AMRAP: 100 Double Unders or Barbell Mogul Jumps Max Deadlifts

“BARBARA” 5 Rounds For Time: (40min cap) 20 Pull-Ups (chin over bar) 30 Push-Ups (strict) 40 Sit-Ups (ab-mat anchored) 50 Squats (air to wallball allowed) Rest exactly 3 minutes between each round *Score is final time minus 12 minutes OR “Super Barbara” by DB 3 Rounds For Time: (40min cap) 20 Chest to Bar Pull-Ups 30 Handstand

5 min Shoulder to Overhead Build Up 5 min Hang Power Clean Build Up 5 min Deadlifts Build Up “The Equalizer” by DB For Time: (18min cap) 18 Deadlifts 175/115 RX+ 205/135 MRX 135/95 9 Hang Power Cleans 6 Shoulder to Overhead 200m Row / Run or .5k Bike 12 Deadlifts 6 Hang Power Cleans 3

Tempo Back Squats E3MOM 5 Sets x 3-6 Reps @ 50-75% *3 seconds down – 2 second hold/isometric squeeze – 1 second explode up – 2 second resest! 4 Rounds For Time: (12 min cap) 24 Kettlebell Goblet Squats 12/10 Calorie Row/Bike or 200m Run 1 Rope Climb 15′ RX+ Legless MRX 1 to 10′ Kettlebells

Hang Clean E2MOM 2 – 2 – 2 – 1 – 1 – 1 – 1 25 – 15 – 10 – 5 reps for time of: (20min cap) Hang Clean 115/75 RX+135/95 MRX 95/65lbs Toes to Bar or WallBall Sit-ups 20/14lbs MRX 20/10Box Jumps 24/20” RX+30/24 MRX 20/18” Core Development 1min High Plank Hold1min Wall Iron Chair