WOD

Fitness

A) E2M x 4 sets each

Station 1:

• 12-16 DB/KB front rack reverse lunges

Station 2:

• 10-12 tough push-ups (weighted, BW, or elevated)
• 10-12 DB lat pull-over

B) E3M x 4-7 sets

– 12/9 or 10/7 cal row

– 10 wallballs 

– 8 double DB hang power cleans

Performance

A) E2M x 8 sets:

Sets 1-4: 2 cleans

Sets 6-8: 1 clean

*Receive cleans in a full squat if able

B) E3M x 4-7 sets

– 12/9 cal row

– 12 wallballs (20/14) 

– 6 TnG power cleans

Pick a weight on power cleans that is challenging yet can be kept unbroken.

*RX+ perform 15/12 cal rows

Fitness

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

Station 1:

– 200m run

– 8 alternating DB snatch

Station 2:

– 250/200m row

– 8 DB thrusters

Station 3:

– 200m run

– 8 hanging knee raises 

Station 4: 

– 250/200m row

– 8 up/downs

Station 5: 

– rest

Performance

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

Station 1:

– 200m run

– 8 hang power snatch (96/65, 75/55, 65/45)

Station 2:

– 250/200m row

– 8 thrusters

Station 3:

– 200m run

– 8 toes to bar 

Station 4: 

– 250/200m row

– 8 burpee over the barbell

Station 5: 

– rest

Fitness

A) E4M x 3 sets:

– 12 Romanian deadlifts (BB or double DB/KB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 8 double KB/DB deadlifts

– 9 perfect push-ups

– 10 prisoner reverse lunges

Performance

A) E4M x 3 sets:

– 12 Romanian deadlifts @ 55-60%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 9 double KBdeadlifts (53/35)

– 9 double DB push press (35/25s)

– 9 box jumps w/ step down (20/16”)

RX+ perform 6 HSPUs, 24/20” box jumps

Fitness & Performance

C) 3 sets:

– 10 candlesticks

– 10 banded glute bridge w/ 10 second hold on final rep

– 20 band pull-aparts

A) E4M x 4 sets:

– 6 bench press 

– 8-10/side bent over DB/KB row

– 20 sec/side side plank

B) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (in sets of 5/hand)

– 30-20-10 push-ups

Performance

A) E4M x 4 sets:

– 6 bench press 70-75% 

– 8-10/side bent over DB/KB row

B) ) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (50/35 in sets of 5/hand)

– 30-20-10 chest to ground push-ups

Fitness & Performance

“Fight Gone Bad”

3 rounds for total reps:

– 1 minute wallballs (20/14)

– 1 minute KB sumo deadlift highpulls (70/53)

– 1 minute box jumps (20 in)

– 1 minute push press (75/55)

– 1 minute row for calories

– 1 minute Rest