WOD

Fitness

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

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 6-8/side box step-downs w/ toe drag (goblet or unweighted)

*control your descent, try to not push off the floor

B) EMOM x 10-20 sets:

– 4 alt. DB hang power snatch

– 3 goblet squats

– 2 burpees

Performance

A) E2M x 8 sets:

– 3 hang power snatch

*Build to a heavy set of 3

B) EMOM x 10-20 sets:

– 1 hang power snatch

– 2 overhead squats (sub 3 back squats)

– 3 bar facing burpees

Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB up/down devil press 
• 3 box step overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 hanging knee raises
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 double DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 3 DB devil press (35/25s)
• 3 box jump overs

R90S

3 min

– 250/200m row, in remaining time…

• 3 toes to bar
• 3 up/downs

R90S

3 min

– 200m run, in remaining time…

• 3 DB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3 DB power cleans
• 12 lateral line hops

R90S

3 min

– 200m run, in remaining time…

• 6 ring rows
• 6 abmat sit-ups

R90S

*switch runs and rows the second time through

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 6-10 BB/DBs strict overhead press*

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

*Heavier than last time

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) E2MOM x 8 sets

Sets 1-4: (2 cleans) + 1 pause split jerk

Sets 5-8: 1 clean + 1 split jerk

*Pause happens on dip and catch of split jerk

B) (Re)Tester

“Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 8/1

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 4/side prone quadruped lateral raise w/ 4 sec hold (2.5-5#)

*Heavier than Monday 9/7

*If you can’t perform pull-ups without assistance, sub Fitness version

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 double DB skullcrushers 

– 8-12 BB good mornings

– 8-12 ring bicep curls

– 8-16 hanging alt. Knee raise

OR

Conditioning Option

For time:

– 750/600m row

– 30 abmat sit-ups

– 30 RKB swings (53/35)

– 600m run

– 30 RKB swings

– 30 abmat sit-ups

– 750/600m row

Fitness

A) E4M x 4 sets:

– 6-8 front squats (BB or double KB)

– 8-12 L-seated DB press

– 8-12/side half kneeling single arm band row

*Heavier than last week

B) 3-4 rounds for times:

– 400m run

– 8 double DB hang power cleans 

– 10 DB or prisoner reverse lunges

– 12 up/downs

R60S

Performance

A) E4M x 4 sets:

– 5-7 front squats @ 65-70%

B) 3-4 rounds for times:

– 400m run

– 8 hang power cleans (115/75, 95/65, 75/55)

– 10 front rack reverse lunges

– 12 up/downs

R60S

Fitness

2 rounds (8 total sets)…

4 min AMRAP

– 325m row, then in remaining time:

• 6 single arm alt. DB snatch
• 3 box step overs

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs
• 18 single unders

R2M

4 min AMRAP

– 325m row, then in remaining time:

• 3 strict pull-ups
• 6 lemon squeezes or abmat sit-ups

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (elevated if needed)
• 6 prisoner reverse lunges

R2M

Performance

2 rounds (8 total sets)…

4 min AMRAP

– 400/325m row, then in remaining time:

• 6 single arm alt. DB snatch (50/35)
• 3 box jump overs (24/20”)

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 wallballs (20/14)
• 18 double unders

R2M

4 min AMRAP

– 400/325m row, then in remaining time:

• 3 pull-ups
• 6 lemon squeezes

R2M

4 min AMRAP

– 300m run, then in remaining time:

• 6 HR push-ups (RX+ 3 HSPU)
• 6 prisoner reverse lunges

R2M

Fitness & Performance

A) E4M x 4 sets

– 8 BB or DB Romanian deadlifts @ 55-60%

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 8/31

Fitness

3-4 rounds for times:

– 400m row

– 16 RKB swings 

– 8/side single arm KB push press

R60S

Performance

3-4 rounds for times:

– 500m row

– 20 RKB swings (53/35)

– 10/side single arm KB push press

R60S

Fitness & Performance

C) 3 sets:

– 20 mountain climbers (hips down!)

– 20 sec side plank / side

– 20 sec flutter kicks from hollow position

Fitness

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

Odd sets:

– 8-12/side half kneeling single arm DB press

– 8-12 bent over BB rows

Even sets:

– 12 alt. goblet hold lateral lunges

*Compare to 8/25, last day for these!

B) EMOM x 10-20 sets:

– 3 double DB hang squat cleans

– 3 hanging knee raises

– 3 up/downs over the bar

Performance

A) E2M x 8 sets

Sets 1-2: 2 x 3 stop clean

Sets 3-8: 1 clean

*Receive in squat if able.

B) EMOM x 10-20 sets:

– 1 squat clean @ 70-75% of part A

– 3 toes to bar

– 3 burpees over the bar

RX+ perform 1-2 ring or bar MUs