WOD

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: 200m Run 15 Deadlifts 200m Run 12 HSPU 200m Run 9 Front Squat RX = 155/105 Time cap = 15 minutes...

:15 As many Cal/ Reps as possible Teams of 2: Athlete 1: Max Cal Air Bike (AB) Athlete 2: 30 Russian Twists 30 Mountain Climbers *switch Then, Athlete 1: Max Cal AB Athlete 2: 20 Ab mat sit ups 20 Flutter Kicks *switch Then, Athlete 1: Max Cal AB Athlete 2: 10 V-ups 10 Knee tucks *Score is total calories/reps   Accessory work: Crossover...

:4 AMRAP 12 Wall ball 20/14 9 C2B Pull-ups 6 Box Jump overs 24/20 :2 Rest :4 AMRAP 12 Wall ball 20/14 9 Toes to Bar 6 Box Jump overs 24/20 :2 Rest :4 AMRAP 12 Wall ball 20/14 9 Pull-ups 6 Box Jump overs 24/20 *Go hard and fast on each. *Scale to get a minimum of 2+ rounds. *No...

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   “FRAN” 21-15-9 Thrusters 95/65 Pull ups   Accessory work: 4 rounds: 10 Single leg Glute bridges (each leg) 10 Stability ball leg curls *rest as needed between sets...

E2M x 5 5 Front Squats @ 70% or increase from previous if 10 reps on last set *Max reps, up to 10 on last set   :10 AMRAP 8 Push ups 10 Alt. DB Snatch 12 Goblet Squats RX = 40/30   Accessory work: Crossover Symmetry   7pm Oly = C&J...

For time: 10 x 25m Run 20 Cal Air Bike 30 Cal Row 400m Run 50 Sit ups 60 Double unders *Complete exercises in any order. *Each distance, reps or calories must be completed before moving to the next exercise.   Accessory work: Crossover Symmetry + TABATA: Air Bike...

E2M x 5 5 Back Squats @ 70% or increase from last week if 10 reps on last set *Max reps, up to 10 on last set   15-12-9-6-3 Hang Squat Clean 95/65 Toes to Bar *Go for a weight that you can try to go unbroken.   Accessory work: 3 “Compound sets”: 10 BB Glute...

EMOM x 20 1: 10 Push Press 95/65 2: 10 BB/Pendley Row 95/65 3: Max Pull up/Ring row in 40 seconds 4.  Rest *Use the BB/weight for each movement. *Each lift should be controlled and unbroken.   Accessory work: Crossover Symmetry   +   3 “Compound sets”: 10 BB Rollouts 20 Russian twists 30 second plank *Rest as needed between sets...