WOD

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side half kneeling DB press

– 8-12 BB good mornings (light to moderate)

Station 2:

– 12-16 alternating KB gorilla rows

– 8-16 banded kneeling crunches

B) E6M x 3 sets:

– 40/30 cal row

– 20 DB/KB or prisoner walking lunges

– 10 u/down box step-overs 

Performance

A) E2M x 8 sets:

– snatch

*receive in a squat if able

*build to a heavy single

B) E6M x 3 sets:

– 40/30 cal row

– 20 walking lunges w/ farmers carry hold (50/35s, 35/25s, 25/15s)

– 10 burpee box jump-overs (24″/20″)

Fitness & Performance

A) E3.5M x 4 sets:

– 6-10 BB Romanian deadlifts @ 65-70%

– 12-16 DB floor press w/ pause

– 8-12/side bent over KB row

Fitness

E2MOM x 8-12 sets:
– 12/9 cal row

– 5 dDB hang power cleans

Performance

E2MOM x 8-12 sets:
– 15/12 cal row

– 3 hang power cleans

*pick a weight on the HPCs that is tough but UB

Fitness

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch 
• 4 hanging knee raise

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs
• 6 box step overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges
• 8 push-ups

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 single unders
• 5 up/downs

Performance

6 min

– 600m run

– in remaining time AMRAP

• 10 alt DB snatch (50/35)
• 5 toes to bar

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 wallballs (20/14)
• 5 box jump overs (24/20”)

R3M

6 min

– 600m run

– in remaining time AMRAP

• 10 alt. goblet hold reverse lunges (50/35)
• 10/8 push-ups (RX+ perform 5 HSPU)

R3M

6 min

– 750/600m row

– in remaining time AMRAP

• 10 RKB swings (53/35)
• 10 abmat sit-ups

R3M

6 min

– 600m run

– in remaining time AMRAP

• 20 double unders
• 5 burpees

Fitness

A) E3M x 4 sets:

– 8-12 BB strict overhead presses

– 12-16 DB goblet hold weighted step-ups

– 8/side SA banded bent over reverse fly w/ pause

B) 3 rounds for time

– 400m run (scale to 300m)

– 20-16-12 alternating SA DB power clean + push press

Performance

A) E3M x 4 sets:

– 2.2.2 TnG power clean + push jerk clusters

R10S between doubles

*Should be heavier than last week

B) 3 rounds for time

– 400m run

– 15-12-9 ground to overhead (135/95, 115/75, 95/65)

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 32X1 tempo @ 60-65%

– 8-12 tall kneeling banded lat pull-downs

– 8-12 band pull aparts

Fitness

B) 5 rounds for time:

– 12/9 cal row

– 10 RKB swings

– 8 dips

R60S

Performance

B) 5 rounds for time:

– 15/12 cal row

– 12 RKB swings (70/44)

– 9 dips

R60S

Fitness

EMOM x 5-7 rounds

1: 12/9 or 10/7 cal row

2: 6-9 DB up/down devil press 

3: 6 strict pull-ups + 9-12 goblet squats 

4: 15 single unders + 3-6 burpees

5: rest

Performance

EMOM x 5-7 rounds

1: 12/9 cal row

2: 9 DB devil press (35/25s)

3: 6 pull-ups + 12 goblet squats (53/35)

4: 18 double unders + 6 burpees

5: rest

RX+ complete with 15/12 cal row.

Fitness

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 12-16 alternating DB incline press

– 8-12 BB banded good mornings (light to moderate

Station 2:

– 12-16 alternating KB gorilla rows

– 8-12 seated leg lift overs

Performance

A) E2M x 8 sets

Sets 1-4: hang snatch + snatch

Sets 5-8: snatch

*Receive in a squat if able

Fitness & Performance

B) Strength Option

3-4 sets:

– 8-16 banded Spanish squats

– 8-16 dips (weighted, BW, band, or box)

– 8-16 BB hip thrusts

– 816 DB wall assisted bicep curls

OR

Conditioning Option

5-6 sets:

– 500m row / 1000m bike / 400m ski

R90S

*Goal is to stay +/- 5 seconds from initial set at 80-90% pacing.

Fitness

2 sets total:

8 min AMRAP

– 200m row

– 10 double KB deadlifts 

– 8 push-ups

+

R4M

+

8 min AMRAP

– 200m run

– 6 strict pull-ups 

– 4 up/down + box step  over (20/16”)

+

R4M

Performance

2 sets total:

8 min AMRAP

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 12/9 push-ups

+

R4M

+

8 min AMRAP

– 200m run

– 6 pull-ups 

– 6 up/down + box jump over (20/16”)

+

R4M