WOD

Fitness

Every 5 minutes complete the following…

Station 1: 800m row (scale to 600m row)

Station 2: 30 SA DB clean + push press (switch every 5)

Station 3: 40 pull-ups

Station 4: 800m run

Station 5: 50 wallballs

Station 6: 60 RKB swings 

*Scale up to 30-50-70-90

Performance

Every 5 minutes complete the following…

Station 1: 1000/800m row

Station 2: 20 clean & jerks (135/95, 115/75, 95/65)

Station 3: 40 pull-ups

Station 4: 800m run

Station 5: 60 wallballs (20/14)

Station 6: 80 RKB swings (53/35)

*RX+ complete with 25-50-75-100

Fitness

A) E3M x 4 sets – back squat

– 8 box squats w/ pause

– 8-12 DB floor press

– 8-12/side lean away DB lateral raises

Performance

A) E3M x 5 sets – back squat

Set 1: 6 @ 55%

Sets 2-5: 6 @ 65-70%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 strict press @ 2RIR

– 16-20 alt. DB walking lunges

– 16-20 double KB gorilla row

– 16-20 seated banded hamstring curls

OR 

Conditioning Option

For time:

– 5-10-15-20-15-10-5 

– cal row

– abmat sit-ups

– double/single unders

Fitness

A) E3M x 5 sets:

– 8 deadlifts

– 8-12 L-seated DB press

– 12-16 mountain climbers

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts

– 12 lemon squeezes

R60S

Performance

A) E3M x 5 sets:

– 6 deadlifts

*Set 1 @ 55%.

*Set 2 @ 65% 

*Sets 3-5 @ 65-70%

B) 5 rounds for time:

– 200m run

– 8 double KB deadlifts (53/35)

– 12 lemon squeezes

R60S

RX+ complete 6 rounds and/or w/ 70/44 

Fitness

A) E3.5M x 4 sets:

– 8-12 bench press

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Performance

A) E3.5M x 4 sets:

– 8-12 bench press

Set 1 @ 5%

Sets 2-4 @ 60-65%

After each set: 

– 8-12 DB lat pull-overs

– 8-12 banded face pulls

B) 10 min AMRAP:

– 3 burpee over DB

– 6 alt. DB snatch (50/35)

– 3 box jump overs (24/20”

– 6 toes to bar

Fitness

E3.5M x 10-12 sets

Station 1:

– 200m row

– 8 DB/BB push press

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings

– 8 strict pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Performance

E3.5M x 10-12 sets

Station 1:

– 250/200m row

– 8 shoulder to overhead (135/95, 115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges

Station 2: 

– 200m run

– 12 KB swings (70/44, 53/35)

– 8 pull-ups

RX* perform CTB pull-ups.

Sub 500/400m bike or 200m ski.

Monday 10/11

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L seated band row (green)

Even sets:

– 16 alternating seated DB piston press

– 8/side banded chops (high to low – red)

B) E6M x 3-4 sets:

– 400m row

– 8 DB hang squat cleans

– 12 push-ups

– 24 single unders

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high hang, hang, 2” below knee)

Sets 3-4: 2 position clean (hang, 2” below knee)

Sets 5-8: 1 clean (floor)

B) E6M x 3-4 sets:

– 500/400m row or 1000/800m bike

– 5 squat cleans @ 70% of A

– 15/12 push-ups

– 30 double unders

Fitness

Against a 5-minute running clock…

– 15/12 cal row (scale to 12/9)

– 400m run (scale to 300 or 200m)

Max reps in remaining time of…

Set 1: SA alt. DB clean + push press

Set 2: strict pull-ups

Set 3: DB/KB thrusters

Set 4: single unders

Set 5: burpee box step ups 

R2.5M after each set for a total of 5 sets.

Performance

Against a 5-minute running clock…

– 20/15 cal row

– 400m run

Max reps in remaining time of…

Set 1: ground to overhead (95/65, 75/55)

Set 2: pull-ups

Set 3: thrusters

Set 4: double unders

Set 5: burpee box jump overs (24/20”)

R2.5M after each set for a total of 5 sets.

RX+ perform CTB pull-ups and use 115/75.

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:
– 8-12/side half kneeling BB landmine press

– 8-12 bent over reverse flys

Even sets:

– 12-16 alt. DB death march

– 10-20 sec hanging knee tuck

Performance

A) E2MOM x 8 sets

– 1.1 power snatch cluster

*Rest 10 seconds between each rep

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 10-20 DB incline press @ 2 RIR

– 10 DB Romanian deadlifts

– 10-20 incline chest supported KB rows

– 10 banded Spanish squats

OR 

Conditioning Option

4-6 rounds:

– 400m run

– 30 sec ring or floor FLR