WOD

Fitness

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 double DB hang power clean + push press

Station 2:

– 300m row

– 9 double DB front squats

Station 3:

– 300m run

– 12 box/bench dips

Station 4: 

– 300m row

– 15 abmat sit-ups

*Scale runs and/or rows to 200m if needed

Performance

E3M x 3-4 times through (12-16 total stations)

Station 1:

– 300m run

– 6 power clean + push jerk (135/95, 115/75, 95/65)

Station 2:

– 350/300m row

– 9 front squats

Station 3:

– 300m run

– 12 ring dips

Station 4: 

– 350/300m row

– 15 lemon squeezes

Fitness

A) E4M x 3 sets:

– 8 bench press 

– 8-10/side bent over DB/KB row

– 8-10/side side plank w/ elbow taps

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing

– 20 single unders

Performance

A) E4M x 3 sets:

– 8 bench press 65-70% 

– 8-10/side bent over DB/KB row

B) 12 min AMRAP

– 3 strict pull-up

– 6 push-up

– 9 RKB swing (53/35)

– 20 double unders

*RX+ use 70/44 and perform 1 ring or bar muscle up instead of pull-ups.

Fitness

A) E2M x 10 sets: 

– 3 deadlifts

After sets 1, 3, 5, 7, 9…

– 8 half kneeling banded lat pull-downs w/pause

After sets 2, 4, 6, 8, 10…

– 8 seated DB overhead presses

*DLs should be heavier than 11/30

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 sit-ups

R60S

Performance

A) E2M x 10 sets: 

– 1 deadlift @ 85-90%

B) 3 rounds for time:

– 400m run

– 20-16-12 SA DB snatch (50/35)

– 12 toes to bar

R60S

Fitness

A) E4M x 3 sets:

– 8 BB or goblet box squats 

– 8 ring rows w/ pause

– 8-12 DB floor press w/ pause

*Come to a sitting position on box and pause without losing tension. 

B) 4-6 rounds for times

– 15/12 cal row

– 12 RKB swings (53/35)

– 9 up/down to box step up

R2M

Performance

A) E4M x 3 sets:

– 8 back squat 65-70% 

B) 4-6 rounds for times

– 20/15 cal row

– 15 RKB swings (53/35)

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

R2M

RX+ use 70/44.

Fitness & Performance

A) E2M x 6 sets:

– 4 BB push press 

After sets 1, 3, 5…

– 8 3-point DB/KB bent over row L

After sets 2, 4, 6…

– 8 8 3-point DB/KB bent over row R

*Keep PP at heaviest weight from 5’s on 11/23.

 

B) Strength Option

3-4 sets for quality:

– 20 DB/KB alt. walking lunges 

– 8-10 close grip bench press (55-60%)

– 30 sec heavy sandbag/double KB front rack march

– 8-10 double DB upright rows

 

OR

 

B) Conditioning Option

5 sets:

– 500m row/ski

– R2M

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

*1000m for bike

 

Fitness

A) E2M x 4 sets each

Station 1:

• 8/side KB front foot elevated split squat

Station 2:

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

 

B) 10 rounds for time:

– 10/8 cal row

– 5 goblet squats

– 5 dips/push-ups

 

Performance

A) E2M x 8 sets:

– 3 position clean (high, hang, 2” below knee)

*Receive cleans in a full squat if able

 

B) 10 rounds for time:

– 10/8 cal row

– 3 full cleans (135/95)

– 5 ring dips

 

Fitness

E3M x 4 times through (12 total stations)

Station 1:

– 300m run

– 8 BB/DB thrusters

Station 2:

– 350/300m row

– 10 alt. DB snatches 

Station 3:

– 300m run

– 12/8 push-ups

R3M

*switch run and rows each time through

*scale to 200m if needed

 

Performance

E3M x 4 times through (12 total stations)

Station 1:

– 300m run

– 9 thrusters (95/65)

Station 2:

– 350/300m row

– 12 alt. DB snatches (50/35)

Station 3:

– 300m run

– 15/12 push-ups

R3M

*switch run and rows each time through

* RX+ use 115/75 w/ deficit push-ups

 

Fitness & Performance

A) E3M x 5 sets:

– 3 bench press w/tempo 32X1 @ 70-75%

– 5-10 supinated ring rows

– 10-15 banded face pulls

*BP should be heavier than 11/17

 

Fitness

B) 5 min AMRAP:

– 20 single unders / lateral hops

– 10 air squats

R60S

5 min AMRAP:

– 5 NPU DB devil press

– 10 box step-ups

R60S

5 min AMRAP: 

– 5 hanging knee raises

– 10 push-ups

 

Performance

B) 5 min AMRAP:

– 20 double unders

– 10 air squats

R60S

5 min AMRAP:

– 5 DB devil press (35/25)

– 10 box jumps + step down (20/16”)

R60S

5 min AMRAP: 

– 5 toes to bar

– 10 RKB swings (53/35)