WOD

Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 alt. DB bench press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off bench)

– 8/side DB shoulder external rotations

B) 3 rounds for time

– 600-400-200m run

– 24-16-8 alt. DB snatch

– 24-16-8 push-ups

*Scaling: Elevate push-ups and break them up if needed. Change run to 400-300-200m or sub bike.

Performance

A) E2M x 6 sets:

– 3-2-2-1-1-1 hang power snatch

*Build to a heavy but crisp single.

B) 3 rounds for time

– 600-400-200m run

– 30-20-10 alt. DB snatch

– 30-20-10 CTG push-ups

RX+ complete 15-12-9 or 12-9-6 HSPU

Fitness

A) E2M x 6 sets

Odd:

– 4-8 BB strict overhead presses

– 12-16 L-seated banded row (green)

Even:

– 12-16 DB weighted box step-ups

– 8 bent over reverse fly w/ pause

*Should be heavier than 12/31

B) 10 rounds for time:

– 6 alt. DB power clean + push press (3/side)

– 5 toes to bar

– 4 box step overs

– 20 single unders

Performance

A) E2M x 6 sets:

– 1 power clean + push jerk

*Should be heavier than 12/31

B) 10 rounds for time:

– 1 ground to overhead @ 70-80% of A

– 3 box jump overs (24/20”)

– 5 toes to bar

– 20 double unders

Fitness & Performance

A) E2.5M x 6 sets:

– 1 bench press @ 32X1 tempo + 2 bench press@ 75-80%

After odd sets:

– 8-12 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 8-12 band pull aparts (red/orange)

B) Strength Option

3-4 sets for quality:

– 8-12/side SA DB presses

– 8-12 BB Romanian deadlifts

– 16 alt. dKB gorilla rows

– 4/side wide stance pallof band press w/ 4 sec pause

OR

Conditioning Option

4-5 rounds for time:

– 250/200m row/ski or 500/400m AB

– 12 DB walking lunges

– 10 DB push press

– 8 lemon squeezes

Fitness & Performance

2 sets total…

4 min AMRAP

– 300m run

– in remaining time AMRAP

• 4 dips
• 8 alternating prisoner lunges

R2M

4 min AMRAP

– 375/300m row

• 8 abmat sit-ups
• 8 plate ground to overhead (45/35, 35/25)

R2M

4 min AMRAP

– 300m run

• 8 push-ups
• 24 double unders

R2M

4 min AMRAP

– 375/300m row

• 8 wallballs
• 8 DB hang power cleans (4/4 @ 50/35)

R2M

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

B) EMOM x 10-20 sets:

– 3 DB/BB thrusters

– 3 hanging knee tuck

– 3 up/down to box step-up

Performance

A) E2M x 8 sets

– 1 front squat w/ 32X1 tempo + 1 regular front squat @ 75-85% 

B) EMOM x 10-20 sets:

– 3 thrusters (135/95, 115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpee box jump overs (24/20”)

Fitness 

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12 supinated ring rows

After even sets: 8-12 DB bench press

B) 5 rounds for time

– 200m run

– 10 RKB swings 

– 6 strict pull-ups

Performance

A) E3M x 6 sets:

– 9-7-5-9-7-5 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

B) 5 rounds for time

– 200m run

– 12 RKB swings (53/35)

– 8 pull-ups

*RX+ use 70/44 w/ CTB pull-ups or 5-4-3-2-1 bar muscle-ups.

Fitness 

A) E2M x 6 sets (3 each, alternating)

Odd:

– 12-16 DB incline press

– 8 banded no moneys w/ pause

Even: 

– 12-16 BB hip thrusts w/ pause (off ground)

– 8/side DB shoulder external rotations

B) E3MOM x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 double DB hang power snatch

– 3-6 up/downs

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 hang power snatch

*Build to a heavy but crisp triple.

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 6 hang power snatch (96/65, 75/55, 65/45)

– 6 burpees over the bar

RX+ perform 15/12 cal row.

“Fight Gone Bad”

3 rounds for total reps:

– 1 minute wallballs (20/14)

– 1 minute KB sumo deadlift high pulls (70/53)

– 1 minute box jumps (20 in)

– 1 minute push press (75/55)

– 1 minute row for calories

– 1 minute rest