WOD

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 7/2

B) For time:

– 600m run

– 50 RKB swings (53/35)

– 400m run

– 30 DB walking lunges (35/25s)

– 200m run

– 10 up/down DB devil press

*Scale run to 400-300-200 if needed

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-90%

*heavier than 7/2

B) For time:

– 600m run

– 60 RKB swings (53/35)

– 400m run

– 40 DB walking lunges (35/25s)

– 200m run

– 20 DB devil press

Fitness

10 rounds for time with a partner:

– 12 cal row

– 10 RKB swings

– 8 DB/BB thrusters

– 6 strict pull-ups

– 4 up/downs

*Alternate every movement

Performance

10 rounds for time with a partner:

– 15/12 cal row

– 12 KB swings (53/35)

– 9 thrusters (95/65)

– 6 pull-ups

– 3 burpees over the barbell

*Alternate every movement

*RX+: 70/44 KB, 115/75 BB, CTB pull-ups

Fitness

A) E2MOM x 8 sets (4 each, alternating)

Odd sets: 8 BB/sandbag good mornings + 12 alternating plank DB row

Even sets: 8 heel elevated goblet squat + 8-12 L-seated DB press

Performance

A) E2MOM x 8 sets

– 1 snatch

*Receive in either full squat or power snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB Bradford press

– 12-16 alt. KB gorilla rows

– 12-16 banded Spanish squats

– 1 lap heavy sled drag

OR

C) Conditioning Option

4-5 sets:

– 1000/800m row

R3M

*Goal is to keep within 5 sec of 500m repeats.

Fitness

E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-8 ring pull-ups (weighted, BW, or low ring w/ leg assist)

– 6-8 alternating deadbugs 

*Heavier than 6/29

B) For time:

– 400m run

– 24 push-ups

– 16 hanging knee raise

– 400m run

– 16 push-ups

– 12 hanging knee raise

– 400m run

– 8 push-ups

– 8 hanging knee raise

*Elevate push-ups as needed for full ROM

Performance

A) E3M x 5 sets:
– 3 bench press @ 80-87.5%

– 3-6 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/29

B) For time:

– 400m run

– 30/24 push-ups

– 20 toes to bar

– 400m run

– 20/16 push-ups

– 15 toes to bar

– 400m run

– 10/8 push-ups

– 10 toes to bar

*RX+ perform 9-7-5 ring or bar MUs

Fitness

E8M x 4-5 sets:

– 18 cal row

– 16 SA DB hang power clean (5-5-5-5 @ 35/25)

– 14 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 10 up/downs

Performance

E8M x 4-5 sets:

– 24/18 cal row

– 20 SA DB hang power clean (5-5-5-5 @ 35/25)

– 16 double DB walking lunges (35/25s)

– 12 strict pull-ups

– 8 DB devil press

*switch order every round

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 6/side half kneeling DB press

After even sets:

– 6/side SA split stance band row w/ pause

*RDLs heavier than 6/25

B) 5-6 rounds for quality:

– 7 double DB hang power clean + push press (fluid)

– 7 burpees over barbell (fast)

– 100m sprint 

*Slow walk/rest back to gym.

Performance

A) E2MOM x 8 sets

Sets 1-4: pause power clean* + power clean + jerk

Sets 5-8: power clean + jerk

*Pause 2 counts at knee.

B) 5-6 rounds for quality:

– 5 UB TnG power clean + push jerk

– 7 burpees over barbell

– 100m sprint

*Slow walk/rest back to gym.

*Add weight each set if able.

Fitness – Hero WOD

“Little Whitten”

5 rounds for time with a partner:

– 22 KB swings

– 22 medball box step ups

– 400m run (together)

– 22 burpees

– 22 wallballs

Performance – Hero WOD

“Whitten”

5 rounds for time:

– 22 KB swings (70/44)

– 22 box jumps + step down (24/20”)

– 400m run

– 22 burpees 

– 22 wallballs (20/14)

Gym Closed – Happy 4th!