WOD

Fitness

A) E3M x 4 sets:

– 10 BB or double KB deadlifts

– 8-12 seated DB presses

*DLs should be heavier than last week.

 

Performance

A) E3M x 4 sets: 

– 10 deadlifts @ 62.5-67.5%

 

Fitness & Performance

B) 3-4 sets for quality:
– 15-20 heavy goblet/sandbag squats @ 1010 tempo

– 10-15 DB Tate presses

– 1 lap heavy sled drag down and back

– 10-15 inverted BB row from rack

 

B) Conditioning option

E2M x 8-10 sets:

– 250/200m row/ski, 500/400m AB

Fitness

E10M x 3-4 sets:

– 400m run (scale to 300m)

– 8 DB up/down devil press 

– 16 box step ups (weighted if able)

– 48 single unders or lateral line hops 

– 300m row

 

Performance

E10M x 3-4 sets:

– 400m run

– 8 DB devil press (35/25s)

– 16 box jump overs

– 48 double unders 

– 400/300m row