WOD

E2M x 5 5 Front Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   EMOM x 10 1 “Bear Complex” *Power clean + Front Squat + Shoulder to Overhead (push press or Jerk) + Back...

:15 AMRAP 50m Single arm OH KB Walk 30 Flutter Kicks 50m Single arm Front rack KB Walk 20 Ab Mat Sit ups 50m KB Suitcase carry 10 V-ups RX = 53/35 *25m with one arm, then switch   Accessory work: 3 Rounds 40 Banded Glute bridges 80ft Banded side steps...

24 minutes to complete: Choice of 1 Mile run, 2000m Row or 5000m Bike, then: 150 Double Unders, then: Max Rounds of “Cindy” in remaining time *1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats   Accessory work: 3-4 x Supersets of: 10 Single leg RDL’s (each leg) 10 Weighted GHD Hip...

E2M x 5 5 Back Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   :10 AMRAP 4 Power Snatch 8 OHS 16 Ab Mat Sit ups RX = 95/65 *Should be a weight that you can do the...

E2M x 5 5 Deadlifts @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   2 Rounds for max reps of: :2 Max Shoulder press 135/95. Rest 1 minute :2 Max Front squats 225/145. Rest 1 minute :2 Max Deadlift...

EMOM x 16 Min 1: 7 Wall ball 20/14 + 7 C2B Pull ups Min 2: 15 Box Jump step down 24/20 Min 3: 7 Power Snatches 95/65 + 7 Overhead Squats 95/65 Min 4: 15/12 Calorie Row or Bike   Accessory work: 3-4 “Giant Sets”: 10 Trap-3 raises (each side) 10 BB Curl 10...

E2M x 5 5 Back Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   5 Rounds: 8 Hang Squat Cleans 115/75 40 Double Unders   Accessory work: 3-4 “Compound sets”: 10 V-ups 20 Russian twists 30 second plank *Rest as needed between...

E2M x 5 5 Bench Press *Start at ~55% of 1RM *Try to increase weight each set   For Time: 20 Push Balls 20/14 20 Pull ups 20 Push Balls 20/14 15 Pull ups 20 Push Balls 20/14 10 Pull-ups 20 Push Balls 20/14 5 Pull ups *Choose a MB that you can try to go unbroken each set.   *A...

:5 AMRAP 50m Walking DB Lunge 40/25 50 Ab Mat Sit ups Max Calorie Row rest 5 minutes :5 AMRAP 50m Walking KB Goblet Lunge 53/35 50 Ab Mat Sit ups Max Calorie Row rest 5 minutes :5 AMRAP 50m Walking Lunge 50 Ab Mat Sit ups Max Calorie Row   *These rows are max effort.  You have 5 minutes...