WOD

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 12-16 double KB gorilla row

Even sets:

– 16 alt. landmine goblet reverse lunges

*Heavier than 7/29

B) 3 rounds for time:

– 600-400-200m run

– 12-10-8 double DB hang power snatch

– 12-10-8 hanging knee raise

*Scale run to 400-300-200 if needed

Performance

A) E2M x 8 sets

Sets 1-4: snatch w/ 3 count first pull (ground to above knee)

Sets 5-8: snatch

*Receive as low as possible

*Compare to 7/29

B) 3 rounds for time:

– 600-400-200m run

– 15-12-9 hang power snatch (95/65, 75/55)

– 15-12-9 toes to bar

Fitness

30 min AMRAP w/ a partner:

– 12 cal row

– 12 RKB swings

– 9 double DB hang power cleans

– 9 strict pull-ups

– 9 double DB push press

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 12 deadlifts (115/75, 95/65, 75/55)

– 9 hang power cleans

– 12 pull-ups

– 6 shoulder to overhead

*switch after each movement

*RX+ use 135/95

Fitness

A) E3M x 6 sets:

– 9-7-5-3-3-3 deadlifts

After odd sets: 8-12 DB incline press

After even sets: 8-12 KB chest supported incline rows

*Compare to 7/28

Performance

A) E3M x 6 sets – deadlifts

Set 1: 6 @ 55%

Sets 2: 4 @ 65%

Sets 3-6: 2-3 @ 80-85%

*Compare to 7/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 8-12 dips (weighted or assisted)

– 8-12 banded Spanish squats

– 16-24 alternating DB hammer curls

OR 

Conditioning Option

5-8 rounds:

– 500m row, 400m run, 1000m AB, or 350m ski

R90S (less rest than last week!)

*Shoot to keep all sets +/- 3 sec from your first at 90% pace

*Goal is to complete same number as last week with same average pace

Fitness

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.

Performance

2 rounds total (4 x 8 min)

8 min AMRAP

– 200m run

– 12 RKB swings (53/35)

– 6 toes to bar

R4M

8 min AMRAP

– 250/200m row

– 12 KB goblet hold reverse lunges

– 4/side single arm KB push press

R4M

*Sub DB if KB is too heavy for push presses.

Fitness

A) E2M x 6 sets

Even sets:

– 8 front foot elevated split squats R

– 8-12 tall kneeling banded lat pull-down

Odd sets:

– 8 front foot elevated split squats L

– 8-12 tough push-ups or dips

B) EMOM x 10-20 sets:

– 3 plate ground to overhead

– 3 wallballs

– 3 up/downs

Performance

A) E2M x 6 sets:

– 1.1 power clean + push jerk clusters

*Pause 10 seconds after each double

*Compare to 7/18

B) EMOM x 10-20 sets:

– 1 power clean @ 80-100% of part A

– 5 wallballs (20/14)

– 3 burpees over the barbell

Fitness & Performance

A) E4M x 4 sets:

– Bench press

• Fitness: 4-8 reps
• Performance: 1 RIR @ 70%

– 8-12/side bent over DB row

– 8-12 supine bench supported snow angels (2.5-5#/hand)

Fitness

B) 4-5 rounds for time:

– 200m run

– 12 DB single arm hang power cleans (3/3/3/3)

– 9 hand release push-ups

– 24 single unders

R60S

Performance

B) 4-5 rounds for time:

– 200m run

– 16 DB single arm hang power cleans (4/4/4/4 @ 50/35)

– 12/9 hand release push-ups

– 24 double unders

R60S

Fitness

A) E3M x 6 sets:

– 6-5-4-3-2-1 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Goal is to build to a heavyish single rep

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 6 sets – back squat

Set 1: 5 @ 70-75%

Set 2: 2-3 @ 80-85%

Set 3-6: 1 @ 90-95%

*Compare to 7/22

B) Tester

“Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 6/24/21