WOD

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

B) Strength Option

3-4 sets for quality:

– 8-12 KB/DB goblet banded Spanish squat (black)

– 8-12 DB Zottman curls

– 8-12 slide hamstring curls (slow out, fast in)

– 8-12/side banded tricep kick backs (red, low on post)

*Scale Spanish squats w/ no weight

OR

Conditioning Option 

For time:

– 1000m row

– 50 abmat sit-ups

– 750m row

– 40 walking lunges

– 500m row

– 30 plate ground to overhead (45/35, 35/25, 25/15)

– 250m row

– 20 burpees

Sub 2000-1500-1000-500m bike or 800-600-400-200m run

Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB up/down devil press
• 3-6 strict pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 DB walking/reverse lunges
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 single unders

– 9 wallballs

– 6 lemon squeezes

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 400m run then in remaining time…

• 3 DB devil press (35/25s)
• 6 pull-ups

R3M

2) 6 min AMRAP:

– 500/400m row then in remaining time…

• 6 DB walking/reverse lunges (35/26s)
• 6 ring rows

R3M

3) 6 min AMRAP:

– 24 double unders

– 12 wallballs (20/14)

– 6 lemon squeezes

R3M

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 wide grip pull-ups (weighted, BW or scaled)

B) EMOM x 10-20 sets:

– 3 dbl DB power cleans

– 5 push-ups

– 7 air squats

Scale w/ hand elevated push-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean

Sets 5-8: 1 power clean

*Goal is to keep footwork in check.

B) EMOM x 10-20 sets:

– 3 touch and go power cleans (135/95, 115/75, 95/65)

– 5 push-ups

– 7 air squats

RX+: 5 HSPUs