WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause clean + 1 clean

Sets 5-8: 1 clean

*Build to today’s heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 6/side b-stance BB good mornings

– 8-12 DB bench press w/ 3111 tempo

– 8-12 heel elevated KB front squats

– 8-12/side half kneeling banded high row

OR 

Conditioning Option 

For time:

– 1000m row

– 75 air squats

– 750m row

– 50 SA DB/KB push press (25/arm @ 50/35)

– 500m row

– 25 burpees over the rower

Fitness

A) E3M x 4 sets

– 8 deadlifts 

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

B) E3M x 4-8 sets

– 12/9 cal row (scale to 10/7)

– 12 RKB swings

– 24 single unders 

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 60%

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 24 double unders

RX+ complete with 15/12 – 15 RKBS (70/44), 30 DUs

Fitness

E4M x 6-10 sets:
Odd sets:

– 200m row

– 8 DB hang power cleans 

– 8 up/downs

Even sets:

– 200m run

– 8 DB front squats (sub single DB goblet squat)

– 8 lemon squeezes

Performance

E4M x 6-10 sets:
Odd sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 8 burpees over the barbell

Even sets:

– 200m run

– 8 front squats

– 8 lemon squeezes

Fitness

A) E3M x 6 sets

– 4 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 8-12/side half kneeling banded high row

B) E5M x 3-4 sets:

– 400m row

– 10-15 wallballs

– 10 dips or push-ups

– 10 box step-ups

Performance

A) E2.5M x 8 sets:

– 2-3 back squats @ 80-85%

B) E5M x 3-4 sets:

– 500/400m row

– 18 wallballs (20/14)

– 12 ring dips

– 6 box jump overs (24/20”)

RX+ complete with 20-15-10 rep scheme

Fitness & Performance

A) E2M x 6 sets

– 5-5-4-4-4 BB push press

*Build to a tough 4 reps

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 3-6 DB push press

– 3-6 pull-ups

– 6-9 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 6 pull-ups

– 9 air squats

RX+ use 155/105

Fitness

E2M x 4-6 sets

1: 24/18 cal row

2: 10 DB deadlifts + 8 DB hang power cleans + 6 push press + 6 lemon squeezes

3: 15 wallballs + 10 pull-ups + 5 burpees 

4: rest

Performance

E2M x 4-6 sets

1: 30/24 cal row

2: 9 deadlifts + 6 hang power cleans + 3 shoulder to overhead (115/75, 95/65) + 6 lemon squeezes

3: 18 wallballs (20/14) + 12 pull-ups + 6 burpees to target

4: rest

RX+ use 135/95

Fitness & Performance

A) E4M x 4 sets:

– 1-2 RIR bench press @ 70-75%

– 8-12/side bent over DB/KB rows

– 8-12 bent over reverse flies w/ pause

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 4-8 strict supinated pull-ups

– 16-20 KB walking lunges

– 12-16 DB skull crushers

OR

Conditioning Option

28-21-15-9 reps for time:

– cal row

– RKB swings (53/35)

– push-ups

– air squats

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling DB press

– 8-12 tough ring rows

Even sets:

– 8/side KB split squats

B) 4 rounds for time:
– 400m run

– 12-9-6-3 DB hang squat cleans 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 hang cleans

Sets 5-8: 1 hang clean

B) 4 rounds for time:
– 400m run

– 12-9-6-3 squat cleans (115/75, 95/65)

RX+ use 135/95