WOD

Fitness

2 sets:

6 min AMRAP

– row 800m 

– In remaining time

• 8 DB push press
• 8 box step-ups

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs

– 4 hanging knee raise

– 4 up/downs

Performance

2 sets:

6 min AMRAP

– row 1000/800m 

– In remaining time

• 8 DB shoulder to overhead (35/25s)
• 8 box jump overs (24/20”)

R3M

6 min AMRAP

– run 800m 

– In remaining time

• 8 RKB swings (53/35)
• 8 KB goblet hold reverse lunges

R3M

+

1 final 6 min AMRAP:

– 8 wallballs (20/14)

– 4 toes to bar

– 4 burpees

A) E3M x 4 sets

– 8-8-4-4 deadlifts (building)

– 8-12 tall kneeling DB presses

– 8-12/side bent over KB rows

Performance

A) E3M x 4 sets:

– deadlifts

Set 1: 8 @ 65%

Sets 2: 6 @ 70%

Sets 3-4: 4 @ 75%

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 16 alt. top-down DB incline press (8/s)

– 8-12 banded Spanish squats

– 16 alt. top-down KB incline chest supported row (8/s)

– 1 lap lateral sled drag

OR 

Conditioning Option

For time:

– 800m run

+

10 rounds:

– 10 RKB swings

– 9 air squats

– 8 ring rows

+

– 800m run

Fitness

E8M x 4-6 sets:

– 400m run

– 8 double DB hang power snatch

– 9 strict pull-ups

– 10 goblet/prisioner hold reverse lunges 

– 45 single unders

Performance

E8M x 4-6 sets:

– 400m run

– 8 hang power snatch (95/64, 75/55, 65/45)

– 10 front rack reverse lunges

– 12 pull-ups

– 45 double unders

*RX+ sub in 4 bar or ring MUs for pull-ups.

Fitness & Performance

A) E2M x 6 sets

– 5-4-3-2-1-1 BB push press

*Build to a tough single rep

Fitness

B) E60S x 10-20 sets:

– 3-5 DB push press

– 3-4 hanging knee raise

– 3 burpees (sub up/downs)

Performance

B) E60S x 10-20 sets:

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

– 4 toes to bar

– 5 burpees over the barbell

RX* complete with 155/105

Fitness & Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80% (Fitness: 4-8)

– 12-16 alternating KB gorilla rows

– 8-12/side banded lateral delt raise

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 4-6 DB up/down devil cleans

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/25s)

– 5 box jump overs (24/20”)

Fitness

EMOM x 4-7 rounds

1: 12/9 or 10/7 cal row

2: 6 DB up/down devil presses

3: 6-9 strict pull-ups

4: 9-12 wallballs

5: 200m run

6: rest

Scale with hill run.

Performance

EMOM x 4-7 rounds

1: 12/9 cal row

2: 6 DB devil presses (35/25s)

3: 9 pull-ups

4: 12 wallballs (20/14)

5: 200m run

6: rest

RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs

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:

– 1 clean

*Build to today’s heavy single

Fitness & Performance

Strength Option

B) 3-4 sets for quality:

– 8-12 double KB heel elevated front squat

– 12-16/side lean away DB delt raise

– 1 lap heavy sled drag or push

– 16-20 banded tricep push-down

OR

Conditioning Option

For time:

– 800m run

– 80 double unders

– 600m run

– 60 box step-ups

– 400m run

– 40 push-ups

– 200m run

– 20 burpees