WOD

Fitness

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

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side B-stance single leg BB/DB Romanian deadlifts

– 8-12 DB lat pull-overs

– 1 lap reverse heavy sled drag

– 10-20 banded tricep push-downs

OR 

Conditioning Option

6 rounds for time:

– 250m row/200m run/500m AB/200m ski

– 8 double DB hang power clean + push press

– 8 DB front squats

– 16 mountain climbers

Fitness

E5M x 5-8 sets:

– 400m row

– 6 up down DB devil press

– 6-10 lemon squeezes

– 24 single unders

Performance

E5M x 5-8 sets:

– 500/400m row

– 6 DB devil presses (35/25s)

– 6-10 lemon squeezes

– 30 double unders

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

B) E90S x 10-15 sets:

– 6 alt DB snatches

– 4 DB box jump overs

– 4-6 dips

– 4 up/downs

Performance

A) E2M x 8 sets

Sets 1-4: 2 power snatch

Sets 5-8: 1 power snatch

*PS reps are not touch and go

B) E90S x 10-15 sets:

– 6 alt DB snatches (50/35)

– 4 box jump overs (24/20”)

– 4-6 ring dips

– 4 burpees

*RX+ perform 6-6-6-6 reps

Fitness

A) E4M x 4 sets:

– 8-12 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) Mini Murph Prep

E5M x 3-4 sets

– 400m run (scale to 300m)

– 10 strict pull-ups

– 15 push-ups

– 20 air squats

Join us for Memorial Day Murph on Monday, May 30th!

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 8-12 bent over reverse flys

B) Murph Prep

E5M x 3-4 sets

– 400m run

– 10 strict pull-ups

– 20/15 push-ups

– 30 air squats

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-2 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/29

B) For time:

– 32 cal row

– 20 DB/prisoner reverse lunges

– 15 hanging knee raises

– 24 cal row

– 16 DB/prisoner reverse lunges

– 15 toes to bar

– 16 cal row

– 12 DB/prisoner reverse lunges

– 10 toes to bar

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%
Sets 3-6: 2-4 @ 80-85%

*Heavier than 4/29

B) For time:

– 40/32 cal row

– 30 DB reverse lunges (35/25)

– 20 toes to bar

– 30/24 cal row

– 20 DB reverse lunges

– 15 toes to bar

– 20/16 cal row

– 10 DB reverse lunges

– 10 toes to bar

Fitness

For time with a friend:

– 800m row

– 70 plate ground to overhead

– 800m run

– 60 plate hug/prisoner lunges

– 800m row

– 50 pull-ups/ring-rows

– 800m run

– 40 up/downs

Performance

For time with a friend:

– 1000m row

– 80 plate ground to overhead

– 800m run

– 70 OH plate/plate hug/prisoner lunges

– 1000m row

– 60 pull-ups/ring-rows

– 800m run

– 50 burpees over rower

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 3 push jerks

*Heavier than 4/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap farmers carry

– max effort tough push-ups (10-20 reps)

– 8-12 double KB heel elevated front squats w/ pause

– 8-12 incline chest supported KB row w/ pause

OR 

Conditioning option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 RKB swings

Fitness

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

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

B) E90S x 10-15 sets

– 20 single unders or lateral hops

– 3 DB front squats

– 3-5 hanging knee raise

– 3 DB up/down devil press

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

B) E90S x 10-15 sets

– 20 double unders

– 3 front squats @ 55-65% of A

– 3-5 toes to bar

– 3 DB devil press (35/25s)

*FS taken from floor