WOD

Suzanne & Chelsea

20 Minute EMOM:

• Even Minutes- Goat 1
• Odd Minutes- Goat 2

*Goat is a weakness that you feel needs a little extra attention. 

➢ These “goats” can come from 3 different categories:

1. Skill- The goal is to become more proficient in a single lift/movement

2. Strength- Limit reps to 1-5. Build in weight over the course of the EMOM. If it’s a gymnastic movement, maintain reps each round.

3. “Suckfest”- Pick a movement that you hate and complete as an AMRAP.

Elizabeth M.

5 Rounds:

• 400 Meter Run
• 15-OHS (95/65) 

Jacks

-then-

• 5 reps @85% of today’s 1RM

B) “Tabata”

• Hollow Hold
• Superman Hold

Trey

“Jennifer”

26 Minute AMRAP:

• 10-Pull Ups
• 15-KBS (53)
• 20-Box Jumps (24)

Amy

For Time:

• 50-Wall Balls (20/14)
• 50-Dumbbell Snatchs (50/35)
• 50-Pistols
• 50-C2B Pull Ups

For Time:

• 5,000 Meter Row

*22 minute cut off

@25 Minutes 

5 Minutes to find 1RM Power Clean

Brandi & Courtney

Amber

• 50-Double Under
• 2-Rope Climbs
• 10-HSPU

3 minute rest

7 Minute AMRAP:

• 50-Double Unders 
• 10-T2B
• 10-Ring Dips

Apollo Games Event 2 and Event 3 have been announced. 

  
A) 15 Minutes to find 1RM Front Squat

-then-

• 3 reps @85% of today’s 1RM
• 5 reps @80%
• 12 reps @70%

B) 10 Minute EMOM:

• Even: 12-KBs Front Rack Walking Lunges (53/36)
• Odd: 30 Second Hollow Hold