WOD

Fitness

A) E2M x 6 sets

– 8 BB sumo deadlift high pulls

After odd sets:

– 8 DB seated press

After even sets:

– 8 DB lat pull-over

Performance

A) E1.5M x 8 sets:

– 2 x (TnG power clean + push jerk)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating BB back rack reverse lunge (from rack)

– 1 lap/arm waiter’s carry

– 8-16 ring bicep curls + 8-16 ring rows

– 8-16 DB tricep rollback extension + 8-16 bench press

OR

C) Conditioning Option

8-16 sets:

– 40 sec work at 80-90% row, bike, ski

– 20 sec rest

Fitness

E5M x 5-8 sets:

– 200m run

– 16 DB hang power cleans (4-4-4-4)

– 200m row

– 32 single unders

Performance

E5M x 5-8 sets:

– 200m run

– 16 DB hang power cleans (4-4-4-4 @ 50/35)

– 250/200m row

– 32 double unders

Fitness

A) E2M x 6 sets (3 each)

Station 1: 16 alternating DB walking lunges

Station 2: 16 alternating KB gorilla row w/ pause

B) E2M x 6-10 sets:

– 12/9 cal row

– 5 DB thrusters

Performance

A) E2M x 6 sets:

– 2 front squats @ 80-85%

*Heavier than 3/30

B) E2M x 6-10 sets:

– 15/12 cal row

– 5 thrusters

Score it total number of thrusters x weight used.

Fitness

A) E2.5M x 6 sets:

– 8 KB Romanian deadlifts

After odd sets:

– 8/side single arm DB press

After even sets:

– 8-12 supine banded lat pull-downs

B) EMOM x 10-20 sets

– 7 KB swings

– 5 pull-ups

– 3 burpees to target

*Scale to 6-4-2 reps

Performance

A) E2.5M x 6 sets:

– 8-6-4-8-6-4 deadlift wave

B) EMOM x 10-20 sets

– 7 KB swings (53/35)

– 5 pull-ups

– 3 burpees to target

*RX+ use 70/44

Fitness & Performance

A) E2.5M x 6 sets

– 6-4-2-6-4-2 bench press wave

*The second time through should be heavier than the first.

After odd sets:

– 8-12 L seated band row 

After even sets:

– 8-12 supine band pull-aparts

Fitness

B) E5M x 4-5 sets:

– 400m run (scale to 300m)

– 8 hanging knee raise / lemon squeeze

– 12/9 push-ups

Performance

B) E5M x 4-5 sets:

– 400m run

– 8 toes to bar

– 16/12 chest to ground push-ups

Fitness

E5M, complete each station:

1 – 800/650m row

2 – 50 DB push press

3 – 30 strict pull-ups

4 – 50 goblet squats squats

5 – 50 alternating box step-ups

6 – 800m run (scale to 600m)

Performance

E5M, complete each station:

1 – 1000/800m row

2 – 60 shoulder to overhead (95/65, 75/45)

3 – 30 strict pull-ups

4 – 60 front squats

5 – 60 box jump overs (24/20”)

6 – 800m run

Fitness & Performance

A) E2.5M x 6 sets

– 6-4-2-6-4-2 back squats

*The second time through should be heavier than the first.

*Fitness can sub box squats if needed.

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag with front loaded sandbag carry

– 8-12 bench press w/ external rotation

– 8-12 slide hamstring curls

– 8-12 strict ring or supinated pull-ups

OR

C) Conditioning Option

8-16 sets:

– 30 sec work at 80-90% row, bike, ski

– 30 sec rest

*Different modality or more sets than last week. 

Fitness

A) E2M x 6 sets

– 8 double KB front squats (tough)

After odd sets:

– 8 BB or DB seated press

After even sets:

– 8 DB lat pull-over

B) 5 rounds for time:

– 200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 single unders

R60S between rounds

Performance

A) E2M x 6 sets:

– 3 TnG power clean + push jerk

*build to a heavy but fluid set

B) 5 rounds for time:

– 250/200m row

– 4-4-4-4 SA DB hang power cleans

– 12 DB goblet hold reverse lunges

– 24 double unders

R60S between rounds