WOD

Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side split squat (floor or RFE)

– 8-12/side half kneeling landmine press

– 12-16 L-seated band rows

– 8-12 bent over reverse flys

OR

Conditioning Option

For time:

– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row

– 32-24-16-8 

• RKB swings (53/35)
• Walking lunges

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 bent over reverse flys

B) 4 rounds for time:

– 400 m row

– 12 DB push press

– 12 DB reverse lunges

Performance

A) E2.5M x 6 sets:

– 5 push press

B) 4 rounds for time:

– 500/400 m row

– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)

Fitness & Performance

C) 3 sets:

– 10 reverse snow angels

– 10 deadbugs

– 20 sec/side side plank

Fitness

30 min AMRAP

– 400m row

– 10 wallballs 

– 8 dDB hang power cleans

– 6 up/downs

– 400m run

– 10 alt DB snatch

– 18 single unders 

– 6 hanging knee raises

Performance

30 min AMRAP

– 500/400m row

– 12 wallballs (20/14)

– 9 hang power cleans (95/65, 75/55)

– 6 up/downs

– 400m run

– 12 alt DB snatch (50/35)

– 18 double unders 

– 6 toes to bar

Fitness & Performance

A) E2M x 8 sets:

– 2-3 bench press @ 80-85%

After odd sets:

– 6-10 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 6-10 band pull aparts (red/orange)

Fitness

B) 12 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 push-ups

– 3 box step overs 

Performance

B) 12 min AMRAP

– 15/12 cal row

– 12 RKB swings (70/44, 53/35)

– 9/7 push-ups

– 6 box jump overs (24/20”)

Fitness

E10M x 3-4 sets:

– 50 single unders

– 300m run

– 25 cal row

– 15 wallballs (20/14)

– 10 up/downs

Performance

E10M x 3-4 sets:

– 50 double unders

– 400m run

– 30/25 cal row

– 20 wallballs (20/14)

– 10 burpees over the rower

Fitness 

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

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

Performance

A) E2M x 8 sets

– 2 front squats @ 80-90%

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2 RIR

– 12-16 alternating goblet hold lateral lunges

– 8-16 bent over BB rows

– 4/side half kneeling pallof press w/ 4 sec hold

OR

Conditioning Option

3 rounds for time:

– 500/400m row/ski or 1000/800m AB

– 15-12-9 thrusters

– 9-12-15 up/downs

Fitness

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts

– 6-12 dips

– 6 lemon squeezes

Performance

A) E3M x 6 sets:

– 8-6-4-8-6-4 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 dKB deadlifts (53/35s)

– 6-12 ring dips

– 6 lemon squeezes

RX+ perform 15/12 cal row

Fitness & Performance

2 sets total…

3 min AMRAP

– 300m run

– in remaining time AMRAP

• 4 DB push press (35/25s)
• 8 alternating prisoner lunges

R90S

3 min AMRAP

– 375/300m row

• 8 RB swings (53/35)
• 24 double unders

R90S

3 min AMRAP

– 300m run

• 4 pull-ups
• 8 air squats

R90S

3 min AMRAP

-375/300m row

• 8 DB hang power cleans (4/4 @ 50/35)
• 8 abmat sit-ups

R90S

3 min AMRAP

– 300m run

• 8 wallballs (20/14)
• 4 burpees

R90S

*Switch the rows and runs for the second time through.