WOD

Monday 11/15

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

B) 10 rounds for time:

– 5 KB swings

– 4 box step overs 

– 3 wallballs (20/14)

Performance

A) E2M x 8 sets

Sets 1-4: 1 low hang clean + 1 clean

Sets 5-8: 1 clean

B) 10 rounds for time:

– 1 power clean (185/125, 155/105, 135/95, 115/75)

– 3 box jump overs (24/20”)

– 5 wallballs (20/14)

RX+ use 225/155.

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

Performance

A) E2M x 8 sets

Sets 1-3: 2 split jerks

Sets 4-8: 1 split jerk

*Go by feel and technique. Slightly heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB incline bench press

– 10-15 bent over BB row

– 10/side lean away band delt raise

– 1 lap slide drag OR 1 length sled push

OR

Conditioning Option

10-15 rounds:

– 30 sec at 90% row, bike, or ski

– 30 sec rest (easy spin on bike)

Fitness

A) E2M x 10 sets – back squat

– 3 box squats w/ pause

After odd sets: 

– 8-10 DB floor press

After even sets: 

– 8-10 double DB/KB bent over row

B) 3 rounds for time:

– 400m run

– 21-15-9 wallballs (20/14)

– 15-12-9 pull-ups

Performance

A) E2M x 10 sets:

– 3 back squats

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 3 rounds for time:

– 400m run

– 30-24-18 wallballs (20/14)

– 15-12-9 pull-ups

Fitness

A) E2M x 10 sets:

– 3 deadlifts

After Odd sets…

– 8-10 L-seated DB press

After even sets…

– 8-10 alt DB renegade rows

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 abmat sit-ups

– 6 up/downs

R60S

Performance

A) E2M x 10 sets:

– 3 deadlifts

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3 @ 75%

*Sets 4 @ 80%

*Sets 5-10 @ 80-85%

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings

– 9 lemon squeezes

– 6 burpees over the rower

R60S

Fitness

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

Station 2:

– 400m row

– 8 DB push press

– 24 single unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 DB hang power cleans 

– 12 DB/bodyweight reverse lunges

– 400m row

– 8 DB push press

– 24 single unders

Performance

E5M x 4 sets (2 each, alternating)

Station 1:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 12 DB reverse lunges (35/25, 25/15, 15/10)

Station 2:

– 500/400m row

– 12 DB push press

– 32 double unders

+

R5M

+ 

2 rounds for time:

– 400m run

– 8 hang power cleans

– 12 DB reverse lunges

– 500/400m row

– 12 DB push press

– 32 double unders

Fitness

A) E3M x 6 sets:

– 6 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse fly

B) 10 min AMRAP:

– 1 box step-over

– 1 push-up

– 1 hanging knee raise

*Add a rep to each movement every round

Performance

A) E3M x 6 sets:

– 3-6 bench press

*Set 1 @ 60%.

*Set 2 @ 70% 

*Sets 3-6 @ 75%-80%

After each set: 

– 8/side half kneeling banded lat-pulldown

– 8 bent over reverse flys

B) 10 min AMRAP:

– 1 box jump-over (24/20”)

– 1 push-up

– 1 toes to bar

*Add a rep to each movement every round

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating front rack BB/KBs reverse lunges

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side wide stance banded twists

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 12-16 BB good mornings 

– 12-16 double DB tricep rollback extensions

– 12-16 alt. double KB gorilla rows

– 12-16 hanging knee raises (weighted if able)

OR

Conditioning Option

4 rounds for time:

– 800-600-400-200m run

– 200-400-600-800m row

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 tall kneeling band pull-downs

B) 12 min AMRAP

– 9 cal row

– 7 air squats

– 5 DB push press

– 3 burpees

Performance

A) E2M x 8 sets

Sets 1-2: 3 split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Go by feel and technique. Slightly heavier than last week.

B) 12 min AMRAP:

– 12/9 cal row

– 9 air squats

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

– 3 burpees over the barbell