WOD

Fitness

A) E2.5MOM x 5 sets:

– 10-8-6-4-2 strict press

– 5/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 or 10/7 cal row

2: 8 DB hang power clean + push press

3: 30 single unders + 4-8 hanging knee raise 

(sub 15 jumping jacks + lemon squeezes)

 

Performance

A) E2.5MOM x 5 sets:

– 5-4-3-2-1 strict press

– 5/side 3 point plank + band resisted lat pull

*Strict presses heavier than last week.

 

B) EMOM x 4-6 sets

1: 12/9 cal row

2: 8 hang power clean + push press (115/75)

3: 20 double unders + 4-8 toes to bar

Fitness

A) E2.5M x 6 sets:

– 8 deadlifts @ moderately heavy weight

– 8 seated Arnold presses

 

B) E4MOM x 4-5 sets:

– 200m run

– 15 RKB swings

– 12 wallballs

– 9 push-ups 

 

Performance

A) 15 min to determine 1RM deadlift

Suggested loading – 

10 @ 25%

6 @ 50%

3 @ 60%

1 @ 70%

1 @ 80%

1 @ 90%

1 @ 96%

1 @ 100+%

 

B) E4MOM x 4-5 sets:

– 200m run

– 9 deadlifts @ 50% of A

– 12/9 push-ups

– 15 wallballs (20/14)

*Goal is to keep pace steady throughout with good form on DLs.

Fitness

Every 6 minutes x 6 sets (3 each):

Station 1

– 400 or 300m run

– 3 rounds

• 6 box jumps w/ step down or step-ups
• 8 KB swings

 

Station 2

– 500/400m row

– 3 rounds

• 6 strict pull-ups
• 8 push-ups

 

Performance

Every 6 minutes x 6 sets (3 each):

Station 1

– 400m run

– 3 rounds

• 6 box jumps w/ step down (24/20”)
• 8 KB swings (70/44)

 

Station 2

– 500/400m row

– 3 rounds

• 6 pull-ups
• 8 shoulder to overhead (115/75)

Fitness

A) E2.5MOM x 6 sets

*Alternated station every set (3 each)

Station 1:

– 12 alternating DB/KB weighted step-ups

– 12 supine band pull-aparts

Station 2:

– 12 (6/side) half kneeling landmine presses

– 12 alternating banded psoas marches

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 sandbag squats
• 3 kip to knee tucks, hanging knee raise, or lemon squeezes

*Increase reps by 3 every set.

 

Performance

A) E2.5MOM x 6 sets

– 2 back squats @ 87.5%

*This is a little lighter than last week.

 

B) 12 min AMRAP

– 1500/1200m row

– in remaining time

• 3 front squats (135/95)
• 3 toes to bar

*Increase reps by 3 every set.

Fitness

“Luke-ish”

For time:

– 400m run

– 20 (10/side) single arm DB hang clean & jerk (switch every 5)

– 400m run

– 25 toes to bar, kip to knee raise, lemon squeeze

– 400m run

– 30 wallballs

– 400m run

– 30 KB swings 

– 400m run

– 25 push-ups

– 400m run

– 20 (10/side) DB goblet hold lunge steps

– 400m run

*If you need to, scale run to 300 or 200m. 

 

 

Performance

“Luke”

 

For time:

– 400m run

– 15 clean and jerks (155/105)

– 400m run

– 30 toes to bar

– 400m run

– 45 wallballs (20/14)

– 400m run

– 45 KB swings (53/35)

– 400m run

– 30rin dips

– 400m run

– 15 weighted lunge steps (155/105 – front or back rack)

– 400m run

Fitness

A) E3MOM x 6 sets

*Alternated station every set

Station 1:

– 12 DB bench press @ 2011 tempo

– 12 KB lat pull-overs

Station 2:

– 12 bent over BB rows @ 2011 tempo

– 20-30 sec accumulated top of ring dip hold in hollow position

 

B) 12 min AMRAP:

– 5 strict pull-ups

– 10/7 push-ups

– 20-40-60… single unders unders

*Increase double unders by 20 reps each set.

 

C) 3 sets:

– 30 sec accumulated L-sit

– 10 facedown IYTs

Fitness

A) E3MOM x 5 sets:

– 8 double KB front rack squats @ 2111 tempo

– 8 seated BB presses @ 2111 tempo

 

B) E4MOM x 4-5 sets:

– 500/400m row

– 8 DB power cleans 

*If you have the ability, start power cleans with font head of DB in contact with ground. 

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 65-75%

+ 

E2MOM x 5 sets:

– 1 clean & jerk @ 80, 84, 88, 92, 96%

 

B) E4MOM x 4-5 sets:

– 500m row

– 5 power cleans (185/125)

Fitness

A) E2.5M x 6 sets

– 6 Romanian deadlifts @ 2011 tempo

– 6/side half kneeling pallof presses @ 1111 tempo

*Build to a tough working set by 3rd set on RDLs. 

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts

– 5 box jumps w/ step downs

 

Performance

A) E2.5M x 6 sets – deadlift

Set 1: 1 @ 96-98%

Sets 2-6: 2 @ 88-90%

 

B) 5 rounds for time @ steady pace:

– 200m run

– 10 double KB/DB deadlifts (70/44ish)

– 6 box jump overs (24/20”)