WOD

E2M x 5 1 Squat Snatch + 2 Overhead Squats *Try to increase weight each set while keeping good mechanics. *Modify to Power Snatch as needed   :8 AMRAP 60 Double unders 15 Deadlifts 155/105 7pm Oly: EMOM x 3 5 Sots Press (Front rack Jerk grip) *Light BB or PVC   EMOM x 5 3 Squat Clean &...

E3M x 3 Back Squat 10 @ 45% 15 @ 55% Max (up to 20) @ 65%   :10 AMRAP 200m Run 9 Squat Cleans @65% 200m Run 6 Squat Cleans @75% 200m Run 3 Squat Cleans @85% 200m Run Max reps @ 90%   Or   :10 AMRAP 200m Run 15 Power Cleans @ 50%   Accessory work: Crossover Symmetry   +   3-4 sets: 20 Banded Glute Bridges 80ft Unbroken Banded side...

For Time: 5/5 DB Thruster 10 C2B Pull ups 5/5 DB Split Jerk 10 C2B Pull ups 10/10 DB Push Press 10 C2B Pull ups 10/10 DB Push Jerk 10 C2B Pull ups 15/15 DB Clean 10 C2B Pull up 15/15 DB Snatch 10 C2B Pull ups RX = 50/35   *This is with one DB and reps are to...

E2M x 6 Back Squat 5 Reps @ 65% 4 Reps @ 75% 3 Reps @ 82% 2 Reps @ 88% 1 Rep @ 92% Max reps (up to 10) @ 80%   *Percentages are heavier than previous weeks. *Beginners, work up to a comfortable heavy, but confident 1 rep, then reduce weight to what...

E2M x 5 3 Hang Squat Snatch *Try to increase weight each set to build to a heavy 3 while keeping good mechanics. *Modify to Hang Power Snatch as needed   :12 AMRAP 6 HSPU 9 Deadlifts 225/155 30 Double unders   Accessory work: Crossover Symmetry...

:24 AMRAP 100m MB Run 45/30 200m Run 15 Burpees 2 Rope Climbs   Accessory work: 1-2 Rounds (not for time) 20 GHD Sit ups 40 Ab mat sit ups 60 second plank 40 Russian Twists 20 V-ups   7pm Oly: E2M x 10 1 C&J *Start @ 50% and increase if good form and no misses.   E90S x 5 5 Sots Press (Front...

E2M x 5 Front Squat 5 Reps @ 60% 5 Reps @ 70% 5 Reps @ 80% 5 Reps @ 83% Max reps (up to 10) @ 70%   For Time: 21 Power Cleans 200m Run 21 Thrusters 200m Run 15 Power Cleans 200m Run 15 Thrusters 200m Run 9 Power Cleans 200m Run 9 Thrusters 200m Run RX = 95/65   Accessory work: 3-4 Sets: 10 BB Glute bridge...

7-9pm tonight:  Mobility Workshop.  Sign up or drop in.  $30.   EMOM x 20 Start each EMOM with 5 burpees then max reps/calories with remaining time. Stay at each station for 4 rounds, then switch. Take 1 minute rest between stations.   Battle Ropes Push Ball 20/14 Air Bikes Box Jumps 24/20 OH Lunges...

E2M x 6 Back Squat 5 Reps @ 65% 4 Reps @ 75% 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% Max reps (up to 10) @ 78%   “BICOUPLET 1” 21-15-9 Power Snatches Chest to bar pull ups RX = 85/55   Time cap = 6 Minutes   *Scale weight and modify pull up progression to finish...