A) E2M x 5 sets:

– back squat

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 2 reps @ 90%

Set 5 – 1 rep @ 95%

+

E3M x 1-2 sets:

Set 6 – 1 rep @ 95+%

Set 7 – 1 rep @ 95+%

*Test if feeling it. If not then complete 95% and stop.

B) EDCF Capacity Test 1.3

For max reps and calories:

– 4 minutes row for calories

Rest 60 seconds

– 3 minutes of strict supinated pull-ups

Rest 60 seconds

– 2 minutes of back squat (BW/.75BW)

Rest 60 seconds

– 1 minute of burpees to target (about 6 inches)

*Scale BW back squat by doing 75% or 50% bodyweight.

*You should have a grand total at the end.

“The 600 Challenge”

For time with a partner:

– 50 pull-ups

– 100 box jump-overs (24/20, 20/16”)

– 100 wallballs (20/14, 14/10)

– 100 calorie row

– 100 Russian KB swing (70/53, 53/35)

– 100 burpees over partner

– 50 pull-ups

– 1 slide down the waterslide each

*30 min cut-off.

Stick around or come later and party it up for our 6th Anniversary from 11-3!

A) E3MOM x 5 sets:

– pause front squat @ 32X1

*start moderate and build to a heavy but perfect set.

B) 3 sets for quality:

– double KB front rack walk x 1 lap (AHAP)

– 6-8 good mornings @ 30X1

– 30 sec accumulated L-hang from pull-up bar

C) 3 sets for quality

– 10 DB skull crushers

– 10 DB tate presses

– 10 DB floor presses

*Rest as needed.

*Use a weight that is tough but you can stay UB for all 30 reps.

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary from 11-3!

A) Every 10 minutes x 3-4 sets:

– 500/400m row

– 20 RKB swings (heavy)

– 20 burpees over the rower

– 20 push press 95/65

– 20 wallballs (20/14)

*Keep times the same.

*Switch order every set.

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary from 11-3!

A) E4MOM x 4 sets:

– 6-8 Romanian deadlifts @ 30X1

– 6-8 single arm DB presses / side @ 2111

– 10-12 supine ring rows @ 2111

B) 8 min AMRAP:

– 6 toes to bar

– 8 alternating DB snatch

– 10 box jump overs (24/20”)

C) 3 sets for quality:

– 15 supine banded pull-aparts

– 20 elevated banded psoas march

*Rest as needed

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary!

A) E2MOM x 10 sets:

– clean & jerk

Sets 1-2 = 3 reps @ 60%

Sets 3-4 = 2 reps @ 70%

Sets 5-6 = 1 rep @ 80%

Sets 7 = 1 rep @ 90%

Set 8 = 1 rep @ 90-95%

Set 9 = 1 rep @ 95+%

Set 10 = 1 rep @ 101%

B) E3MOM x 4-6 sets @ 90% pace:

– 200m run

– 30 double unders

– 5 ground to overhead (135/95)

RX+ use 155/105.

Make sure to grab a partner and sign up for the 600 WOD this coming Saturday. LINK HERE.

Also, stick around or come later and party it up for our 6th Anniversary!

A) E2MOM x 6 sets – back squat

Sets 1-3: 3 @ 85%

Sets 4-6: 2-3 @ 85-90%

*Go up on weight from last week.

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35)

– 30 pull-ups

*Compare to 1/9/17

C) 2 rounds for quality:

– 20 reverse snow angels

– 20 elevated hip extensions