WOD

Fitness

For time with a partner:

– 400m run together

– 40 DB/BB thrusters 

– 60 sit-ups

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

*Split all reps except run. One person working at a time.

Performance

For time with a partner

– 600m run (together)

– 40 thrusters (95/65, 75/55)

– 60 toes to bar

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

– 600m run (together)

*Split all reps except run. One person working at a time.

*RX+ complete 60 reps of everything.

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 6/24

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-87.5%

*heavier than 6/24

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)

– 8-16 BB or DB curls

– 8-16 banded face pulls

OR

Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R60S

*Goal is to hold the same pace as last week.

Fitness

E8M x 4-5 sets:

– 400m row

– 16 double KB deadlifts

– 16 DB or BB push press 

– 16 abmat sit-ups

– 40 double unders

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 double KB deadlifts (53/35)

– 20 push press (75/55)

– 20 abmat sit-ups

– 50 double unders

*switch order every round