WOD

Fitness

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings
• 4 up/downs

R2M

4 min AMRAP

– 24 single unders

– 8 wallballs

– 4 DB man makers

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box step ups

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

 

Performance

2 rounds of:

4 min AMRAP

– 400m run, in remaining 

• 8 RKB swings (53/35)
• 4 up/downs

R2M

4 min AMRAP

– 16 double unders

– 8 wallballs (20/14)

– 4 DB man makers (35/25s)

R2M

4 min AMRAP

– 500/400m row in remaining time

• 8/6 push-ups
• 4 box jump overs (24/20”)

R2M

4 min AMRAP

– 16 walking lunges

– 8 alternating DB snatch

– 4 lemon squeezes

R2M

Fitness

A) E2.5M x 5 sets:

– 6-10 bench press (heavier than 7/10)

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 5 DB thrusters

– 4 pull-ups

– 3 burpees

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75-80%

– 8-10 supinated ring rows

 

B) EMOM x 10-20 minutes:

– 3 thrusters (tough but UB for the long haul)

– 4 pull-ups

– 5 burpees over the barbell

 

*If needed, scale to 2-3-4 or skip a round to at least complete 10 rounds. 

Fitness

A) EMOM x 5 sets

1: 6-8 seated BB overhead presses

2: 12-16 sandbag hip extensions

3: 4-6 DB batwing rows (4 sec pause)

 

B) 5 rounds for time:

– 12/9 cal row

– 6 DB hang squat cleans

– 10 NPU

R60S

 

Performance

A) EMOM x 5 sets:

– 1 clean & jerk @ 60-75%

+ 

E2MOM x 5 sets:

– 80-90+%

 

B) 5 rounds for time:

– 15/12 cal row

– 5 hang squat cleans

– 10 burpees over the barbell

R60S

Fitness

2 rounds:

5 min AMRAP:

– 400m row, in remaining time:

• 8 RKB swings
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side)
• 4 hanging knee raises

R2.5M

5 min AMRAP:

– 16 single unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

 

Performance

2 rounds:

5 min AMRAP:

– 500/400m row, in remaining time:

• 8 RKB swings (70/44)
• 4 up/downs

R2.5M

5 min AMRAP:

– 400m run, in remaining time:

• 8 single arm DB push press (4/side @ 50/35)
• 4 toes to bar

R2.5M

5 min AMRAP:

– 16 double unders

– 8 goblet squats (DB or KB)

– 4 strict pull-ups

R2.5M

Fitness

A) E2.5M x 6 sets:

– 5 deadlifts (challenging weight)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 500m row

– 12 KB deadlifts (tough weight)

– 24 box step-ups

 

Performance

A) E2.5M x 6 sets:

– 5 deadlifts @ 70-75%

– 8-10 L-seated band rows

 

B) “Christine”

3 rounds for time:

– 500m row

– 12 deadlifts (bodyweight)

– 21 box jumps + step down (24/20”)

 

*This is a tester so treat it as such. 

 

Fitness & Performance

C) 3 sets for quality:

– 20 banded sissy squats

– 10 reps each of DB delt triad

Performance & Fitness

A) E2MOM x 5 sets:

– 5 push press

– 8 bent over double DB/KB rows w/ pause

 

Fitness

B) EMOM x 10-20 sets

– 3 DB hang power cleans

– 5 DB push press

– 5 pull-ups

– 7 air squats

 

Performance

B) EMOM x 10-20 sets

– 1 power clean

– 3 shoulder to overhead (80% of part A weight)

– 5 pull-ups

– 7 air squats

Fitness

A) E2.5M x 5 sets:

– 5-10 bench press

– 8-10 ring rows

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75%

– 8-10 horizontal ring rows

 

Fitness & Performance

B) 3 sets for quality:

– 20 DB/KB weighted walking lunges

– 10-20 tall kneeling banded pull-downs

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP banded overhead tricep extension

– 30 sec AMRAP banded lying bicep curls

 

Conditioning Option:

– 20/40 x 8 sets bike or row

*20 sec of work should be harder than last weeks 30 (90-95% pace)

Fitness

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side)
• 6 box step-ups

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press
• 6 box step-ups

 

Performance

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”