WOD

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

B) AMRAP in 5 minutes:

– 20 single unders or lateral line hops

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB NPU devil press

– 10 box step-ups

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%

– 12 alt. KB gorilla row

B) AMRAP in 5 minutes:

– 20 double unders

– 10 air squats

R60S, and then…

AMRAP in 5 minutes:

– 5 DB devil press (50/35, 35/25 lbs)

– 10 box jumps w/ step down (24″/20″)

R60Ss, and then…

AMRAP in 5 minutes:

– 5 strict pull-ups

– 10 DB push presses

Fitness

For time with a partner

– 1200m row (200m splits) 

– 60 alternating DB snatch

– 60 strict pull-ups

– 600m run (together)

– 60 push-ups (elevated if needed)

– 60 reverse lunges (goblet hold if able)

– 1200m row (200m splits) 

Performance

For time with a partner

– 1600/1200m row (200m splits) 

– 80 alternating DB snatch (50/35)

– 80 pull-ups

– 800m run (together)

– 80 push-ups

– 80 goblet hold reverse lunges

– 1600/1200m row (200m splits)

Fitness

A) E2M x 5 sets:

– 4 push press

– 8 ring rows

– 16 mountain climbers

*Heavier than 5/5

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than 5/5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 DB hex press w/ pause 

– 8-16 BB bent over rows

– 8/side rear foot elevated split squats 

– 8/side lean away banded delt raise w/ pause

C) Conditioning Option

For time:
– 20/16 cal row

– R1M

– 30/24 cal row

– R2M

– 40/32 cal row

– R3M

– 50/40 cal row

*If you have it in you descend back to 20/16 cals

Fitness

A) E2M x 8 sets (4 each)

Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows

Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band contralateral pull-aparts

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Performance

A) E2M x 8 sets

– 1 pause clean + 1 clean

*Pause is 1-2 counts at knee.

*Receive both in a squat if able.

B) For time:

– 750/600m row

– 15 squat cleans (135/95, 115/75, 95/65)

– 15 ring dips

– 500/250m row

– 12 squat cleans

– 12 ring dips

– 250/200m row

– 9 squat cleans

– 9 ring dips

Fitness

E4M x 8 sets:

– 200m run

– 8 DB push press

– 200/150m row

– 8 hanging knee raises

Performance

E4M x 8 sets:

– 200m run

– 8 push jerks

– 200/150m row

– 8 toes to bar

*Pick a challenging weight on the bar you can keep UB and crisp.

Fitness

A) E3M x 4 sets:

– 8/side posted single leg KB Romanian deadlifts

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 single

– 12 RKB swings (53/35)

– 9/7 push-ups

– 6 strict pull-ups

Performance

A) E3M x 4 sets:

– 8 BB Romanian deadlifts w/ 3011 tempo @ 60-65%

– 8/side half kneeling DB press

B) E90S x 10-15 sets:

– 15 double unders

– 12 RKB swings (53/35)

– 9 push-ups

– 6 pull-ups

RX+ perform 24 double unders and use 70/44#

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB bench press

– 5-10 leg assisted strict pull-ups on BB

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters

– 15-12-9 up/downs

R60S

Performance

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo @ 60-65%

B) 3 rounds for time:
– 400m run

– 21-15-9 DB thrusters (35/20s)

– 15-12-9 burpees

R60S

Fitness

6 rounds for time with a partner alternating each movement:

– 12/9 cal row

– 16 wallballs (20/14)

– 12 pull-ups

– 16 alternating DB snatch (50/35)

– 12/9 push-ups

Performance

6 rounds for time with a partner alternating each movement:

– 15/12 cal row

– 20 wallballs (20/14)

– 15 pull-ups

– 20 alternating DB snatch (50/35)

– 15/12 push-ups

*35 minute cap