WOD

A) E3M x 6 sets:

– 7-5-3-5-3-1 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) 6 rounds for time:

– 200m row

– 8 double KB deadlifts

– 10 lemon squeezes from hollow

R60S

Performance

A) E3M x 6 sets:

– 7-5-3-5-3-1 deadlifts

*Last set should be 90+%

B) 6 rounds for time:

– 250/200m row

– 8 double KB deadlifts (53/35, 44/26, 35/18)

– 10 lemon squeezes from hollow

R60S

Fitness

E8M x 4-5 sets:

– 400m run

– 8 DB thrusters

– 10 strict pull-ups

– 12 RKB swings

– 24 single unders

*Scale the run to 300m if needed

Performance

E8M x 4-5 sets:

– 400m run

– 8 thrusters (95/65, 75/55)

– 12 pull-ups

– 16 RKB swings (53/35)

– 24 double unders

RX+ use 115/75 and 70/44

Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12 tall kneeling banded lat pull-downs

Even:

– 8-12/side half kneeling landmine press

– 20 sec side plank

B) For time:

– 750-500-250m row

– 15-12-9 dDB hang squat cleans 

– 15-12-9 hanging knee raises

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-6: 1 clean

*Receive cleans in a squat if able. 

B) For time:

– 750-500-250m row

– 15-12-9 squat cleans (115/75, 95/65, 75/55)

– 15-12-9 toes to bar

Fitness & Performance

A) E4M x 3 sets:
– 12-16 DB bench press @ 32X1 tempo w/ 2 RIR

– 8-12 tough ring rows w/ pause (weighted, body weight, banded)

– 8-12 BB hip thrusts w/ pause (off bench)

Fitness

B) EMOM x 10-20 rounds:

– 6 alt DB snatch (50/35)

– 5 push-ups

– 4 DB box step ups

*Elevate push-ups if needed and/or scale to reps of 4-4-4

Performance

B) EMOM x 10-20 rounds:

– 6 alt DB snatch (50/35)

– 6 push-ups

– 3 box jump overs (24/20”)

*RX+ perform 3-4 HSPUs

Fitness

For time with a partner:
– 80 cal row

– 80 DB snatch (50/35)

– 80 wallballs (20/14)

– 600m run (together)

– 80 single arm DB push press

– 80 partner medball toss sit-ups

– 80 cal row

Performance

For time with a partner:
– 100 cal row

– 100 DB snatch (50/35)

– 100 wallballs (20/14)

– 800m run (together)

– 100 single arm DB push press

– 100 lemon squeezes

– 100 cal row

Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12 tall kneeling banded lat pull-downs

Even:

– 8-12/side half kneeling landmine press

– 20 sec side plank

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-6: 1 clean

*Receive cleans in a squat if able. 

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 dips (weighted, bodyweight, band, bench)

– 12-16 alt. weighted box step-ups

– 4-6 DB batwing rows w/ 8 sec pause

– 1 lap per arm suitcase carry

OR 

B) Conditioning Option

For time:

– 30-25-20-15-20-5 cal row

– 18-15-12-9-6-3 plate ground to overhead (45/35, 35/25, 25/15)

– 6 up/down to plate

Gym Closed

Fitness

A) E3M x 6 sets

Odd: 8/side BB or DB/KB split squats

Even: 

B) 5 rounds for time:

– 200m row

– 8 dKB/DB front rack or prisoner reverse lunges 

– 6 strict pull-ups

R60S

Performance

A) E3M x 6 sets:

– 10-8-6-10-8-6 back squats

B) 5 rounds for time:

– 250/200m row

– 8 dKB/DB front rack reverse lunges (35/25s)

– 8 pull-ups

R60S

RX+ use 53/35s and perform CTB pull-ups or 4 bMUs.