WOD

Fitness

A) E4M x 4 sets:

– 8-12 BB bench press

– 2-4 negative supinated pull-ups (2-3 sec down)

– 4 ring row to Y w/ 4 sec eccentric

*If you have strict pull-ups, do performance protocol

B) 5 rounds for time:

– 200m run

– 8 hanging knee raise / kipping knee tuck

– 12 RKB swings 

– 24 single unders

R60S

Performance

A) E4M x 4 sets:

– 8-12 BB bench press @ 1 RIR

– 4-8 ring or supinated strict pull-ups

– 4 ring row to Y w/ 4 sec eccentric

*Heavier than last week (less RIR)

B) 5 rounds for time:

– 200m run

– 8 toes to bar

– 16 RKB swings (53/35)

– 24 double unders

R60S

RX+ complete with 4 bMUs, 70/44 KB

Fitness

EMOM x 4-7 sets

1: 12/9 or 10/7 cal row

2: 10 plate ground to overhead

3: 8 box step-ups (24/20”)

4: 10 lemon squeezes

5: 12/9 push-ups (elevate if needed)

6: rest

Performance

EMOM x 4-7 sets

1: 12/9 cal row

2: 10 plate ground to overhead

3: 8 box jump overs (24/20”)

4: 10 plate overhead walking lunges

5: 12/9 push-ups

6: rest

RX+ use 15/12-12-9-12-15/12 rep scheme

Fitness

A) E3.25M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

Performance

A) E3.25M x 5 sets

– 2.2.2 Touch and go power clean + push jerk clusters

*rest 10 sec between each quick set of doubles

Fitness & Performance

B) Strength Option

3-4 sets for quality

– 12-16 DB incline press @ 1-2 RIR

– 1 lap/arm chaos KB suitcase carry

– 6-12 strict pull-ups (sub 3 negatives)

– 12 alt BB or goblet hold cossack squats

OR 

Conditioning Option

For time:

– 800-600-400-200m run

– 8-6-4-2 wall walks

– 16-12-8-4 medball cleans (20/14)

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts

– 8-12/side SA DB bench press

– 8-12 tall kneeling banded lat pull-downs

*last day for these movements

Fitness

B) E60S x 12-24 sets…

Odd sets:

– 12/9 or 10/7 cal row

Even sets:

– 12 RKB swings 

– 3 up/downs

Performance

B) E60S x 12-24 sets…

Odd sets:

– 12/9 cal row

Even sets:

– 12 RKB swings (53/35) 

– 3 burpees over rower

RX+ complete with 15/12 cal row and 70/44 KB

Fitness

A) E3M x 4 sets:

– 5 back or box squats

– 8-12 DB seated Arnold presses

– 5 batwing rows w/ 5 sec pause

B) E5M x 3-5 sets:

– 400m run

– 9 DB/KB thrusters

– 9 strict pull-ups

Performance

A) E3M x 4 sets:

Set 1: 5 back squats (building set)

Set 2-5: 5 back squats @ 1-2 RIR

*heavier than 7/31

B) E5M x 3-5 sets:

– 400m run

– 9 DB/KB thrusters (35/25s)

– 12 pull-ups

RX+ complete w/ CTB pull-ups

Aerobic Capacity Day

Fitness

8 min AMRAP:

– 200 m row

– 6 hanging knee raise / lemon squeezes

– 9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box step-ups

– 12 SA DB hang power clean (6/6)

R4M

8 min AMRAP:

– 200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 18 single unders

Performance

8 min AMRAP:

– 250/200 m row

– 6 toes to bar

– 12/9 push-ups

R4M 

8 min AMRAP:

– hill run

– 6 box jump overs (24/20”)

– 12 SA DB hang power clean (6/6 @ 50/35)

R4M

8 min AMRAP:

– 250/200 m row

– 9 DB goblet squats

– 12 ring rows

R4M 

8 min AMRAP:

– hill run

– 6 up/downs

– 24 double unders

Fitness

A) E2M x 8 Sets

Odd sets:

– 16 glute bridge alt. DB floor press

– 16 alt. double KB gorilla rows

Even sets:

– 8-12 BB good mornings

– 16 crossbody knee to elbows from plank

B) 5 rounds for time:

– 200m row (double for AB)

– 5 DB hang squat cleans

– 5-10 ring dips

– 10-15 wallballs 

R90S 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 clean

Sets 3-4: 1 low hang clean + 1 clean

Sets 5-6: 2 cleans

Sets 7-8: 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200m row (double for AB)

– 5 tng squat cleans (135/95, 115/75, 95/65)

– 10 ring dips

– 15 wallballs (20/14)

R90S

RX+: 155/105 BB, 20 WBs

Fitness

For time w/ a friend:

– 80 cal row

– 80 RKB swings

– 60 air squats

– 400m run (together)

– 60 ring rows

– 80 push-ups (elevate if needed)

– 80 cal row

Performance

For time w/ a friend:

– 100/80 cal row

– 100 RKB swings

– 80 air squats

– 600m run (together)

– 80 ring rows

– 100/80 push-ups

– 100/80 cal row

*Sub pull-ups for ring rows if able.