WOD

Fitness

A) EMOM x 10 sets (5 sets each)

1: 8 BB Romanian deadlifts

2: 8 DB upright row

 

B) 4 min running clock:

– row 400m

– in remaining time AMRAP:

• 10 wallballs
• 5 hanging knee raises, lemon squeezes, or sit-ups

R2M, repeat for a total of 4 sets

 

Performance

A) EMOM x 5 sets:

– 1 clean pull + 1 clean 2” below knee

*work from 60-75%

+

EMOM x 5 sets:

– 1 clean @ 80, 85, 87.5, 90, 90+%

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 10 wallballs (20/14 to 10/9’)
• 5 toes to bar

R2M, repeat for a total of 4 sets

 

Fitness

A) E2MOM x 8 sets (4 sets each)

1: 10 BB Romanian deadlifts

2: 10 DB upright row

 

B) 4 min running clock:

– row 400m

– in remaining time AMRAP:

• 10 wallballs
• 5 hanging knee raises, lemon squeezes, or sit-ups

R2M, repeat for a total of 4 sets

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull + 1 clean 2” below knee

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 10 wallballs (20/14 to 10/9’)
• 5 toes to bar

R2M, repeat for a total of 4 sets

Fitness

25 min AMRAP w/ a partner, alternating after each movement…

– 3/side DB push press

– 5 strict pull-ups

– 7 hanging knee raise / abmat sit-up

– 9 goblet squats

– 12/9 cal row

 

Performance

25 min AMRAP w/ a partner, alternating after each movement…

– 3 strict HSPU

– 6 strict pull-ups

– 9 toes to bar

– 12 goblet squats

– 15/12 cal row

 

Fitness

A) E3M x 5 sets

– 6 Zercher squats

– 8 DB Romanian deadlifts

– 10 supinated band pull-aparts

 

Performance

A) E3M x 4 sets – back squat 

Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

*If you’re not feeling it today then stick to Fitness.

 

Fitness & Performance

B) 5 sets for quality:

– heavy sled drag down and back 

– hill sprint (warm into them over first couple of sets)

 

C) 3 sets for quality:

– 12/side tricep kick backs

– 24 alternating DB curls (no swing)

Fitness

A) EMOM x 10 sets (5 each)

1: 12 alternating seated DB piston presses

2: 12 alternating KB/DB goblet hold reverse lunges (tough)

 

B) E5M x 3-4 sets:

– 250/200m row

– 12 alternating DB snatches

– 250/200m row

– 12 wall balls 

 

Performance

A) EMOM x 10 sets

Sets 1-3: high hang snatch

Sets 4-6: hang snatch

Sets 7-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) E5M x 3-4 sets:

– 250/200m row

– 10 power snatches (95/65, 75/55, 65/45)

– 250/200m row

– 10 overhead squats

 

Fitness

A) EMOM x 10 sets (5 each)

1: 12 alternating seated DB piston presses

2: 12 alternating KB/DB goblet hold reverse lunges (tough)

 

B) E5M x 3-4 sets:

– 250/200m row

– 12 alternating DB snatches

– 250/200m row

– 12 wall balls 

 

Performance

A) EMOM x 10 sets

Sets 1-3: high hang snatch

Sets 4-6: hang snatch

Sets 7-10: snatch

*Build over the course of 10 sets to a heavy single.

 

B) E5M x 3-4 sets:

– 250/200m row

– 10 power snatches (95/65, 75/55, 65/45)

– 250/200m row

– 10 overhead squats

 

Fitness

A) E3M x 5 sets:
– 5 deadlifts (moderately heavy)

– 7 ring/bench dips

– 9 L-seated band rows

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups

– 10 double KB deadlifts

– 15 air squats

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 94-98%

Sets 2-4: 2 @ 88% 

 

B) E3MOM x 4-6 sets:

– 200m run

– 5 strict pull-ups (add weight if too easy)

– 10 deadlifts @ 50% of A, Set 1

– 15 air squats

Fitness

A) EMOM x 10 sets

Station 1: 5 BB push presses

Station 2: 5/side single arm ring row + reach

 

B) For time:

– 200 single unders

– 50 DB push press

– 40 hanging knee raise

– 30 push-ups (elevate if needed)

– 200 single unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys

 

Performance

A) EMOM x 5 sets:

– 1 pause split jerk @ 50-70%

+ 

EMOM x 5 sets:

– 1 split jerk @ 75-85%

 

B) For time:

– 100 double unders

– 50 shoulder to overhead (95/65)

– 40 toes to bar

– 30 push-ups

– 100 double unders

 

C) 3 sets for quality:

– 6/side TGUP sit-ups

– 12 bent over reverse flys