WOD

Fitness

A) E2M x 6 sets

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) EMOM x 10-20 sets

– 4 DB push press

– 4 ring rows

– 4 box step-ups

Performance

A) E2M x 6 sets

– 1 pause split jerk + 2 split jerks

*The first rep has a pause on the dip AND at the catch. 

*Keep weight light to moderate to maintain form.

B) EMOM x 10-20 sets

– 3 shoulder to overhead

– 3 pull-ups

– 3 box jump overs

*Use a weight that is tough but UB and smooth.

*RX+ perform CTB pull-ups.

Fitness

A) E2M x 4 sets each

Station 1:

• 10-12/side KB front foot elevated split squat

Station 2:

• 10-12 DB seated Arnold press
• 10-12 supinated inverted BB row

*Same or heavier weight than last week.

B) E5M x 4 sets:

– 400m row

– 6 double DB hang squat cleans

– 8 renegade rows

Performance

A) E2M x 8 sets:

Sets 1&2: 3 position clean (high, hang, 2” below knee)

Sets 3-5: 2 position clean (hang, 2” below knee)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) E5M x 4 sets:

– 500/400m row

– 5 TnG squat cleans

*Goal is to get faster on rows and heavier on cleans each set.

Fitness & Performance

A) E3.5M x 4 sets:

– 16 DB/KB Romanian deadlifts

– 8-12 dips (weighted, BW, band, box)

– 8-12 L-seated band row w/ pause

B) Strength Option

3 sets for quality:

– 20 alt. DB/KB walking lunges

– 10-15 BB anchored sissy squats

+

3 sets for quality:

– 10-15 DB/BB/EZ curls

– 10-15 DB rollback tricep extensions

OR

C) Conditioning Option

5-6 sets:

– 500m row or 1000m bike

– R90S

*Keep all sets within +/- 3 sec off first set and same as last week.

Fitness

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 8 double DB hang power cleans 

Station 2:

– 250/200m row

– 6 DB thrusters

Station 3:

– 200m run

– 8 strict pull-ups 

Station 4: 

– 250/200m row

– 6 up/down to box step-up

Station 5: 

– rest

Performance

E2M x 3-4 times through (15-20 total stations)

Station 1:

– 200m run

– 8 hang power cleans (115/75, 95/65, 75/55)

Station 2:

– 250/200m row

– 6 thrusters

Station 3:

– 200m run

– 8 chest to bar pull-ups 

Station 4: 

– 250/200m row

– 6 burpee to box jump + step down (20/16”)

Station 5: 

– rest

Fitness

A) E4M x 4 sets:

– 8 BB or goblet box squats 

– 8-10 ring rows w/ pause

– 8-12 DB floor press w/ pause

B) EMOM x 10-20 sets:

– 3 OH weighted sit-ups

– 4 KB swings

– 5 wallballs

Performance

A) E4M x 4 sets:

– 8 back squat 65-70% 

*Same weight as last week.

B) EMOM x 10-20 sets:

– 3 toes to bar

– 4 KB swings (53/35)

– 5 wallballs (20/14)

*RX+ complete with 70/44 and/or 4-5-6 rep scheme.

Fitness

A) E2M x 6 sets:

– 3 BB push press 

After sets 1, 3, 5…

– 8 3-point DB/KB bent over row L

After sets 2, 4, 6…

– 8 3-point DB/KB bent over row R

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 15/12 cal row

– 6 DB hang power clean + push press

Performance

A) E2M x 6 sets:

– 3 BB push press 

*Start PP at heaviest weight from 4’s on 12/4.

B) E3M x 4-6 sets:

– 20/15 cal row

– 5 push jerk

*Push jerk should be at heaviest weight from part A and taken from the floor.

Fitness & Performance

“Barbara”

5 rounds for time:

– 20 pull-ups

– 30 push-ups

– 40 sit-ups

– 50 air squats

R3M between rounds, 40 minute cap.

Fitness

A) E2M x 4 sets each

Station 1:

• 10/side KB front foot elevated split squat

Station 2:

• 10 DB seated Arnold press
• 10 supinated inverted BB row

*Same or heavier weight than last week.

Performance

A) E2M x 8 sets:

Sets 1-4: 3 position clean (high, hang, 2” below knee)

Sets 4-8: 2 position clean (hang, 2” below knee)

*Receive cleans in a full squat if able

B) Strength Option

3-4 sets for quality:

– 8/side BB box step-ups (knee height)

– 8 1½ DB low incline press (bench on 20”)

+

3-4 sets for quality:

– 16 double KB Romanian deadlifts

– 8 low incline chest supported DB row

OR

C) Conditioning Option

5-6 sets:

– 500m row/ski

– R2M

*Keep all sets within +/- 3 sec off first set. 

*1000m for bike