WOD

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB strict press

– 1 lap reverse sled drag (heavy)

– 8-12/side half kneeling banded/cable high row

– 4/side half kneeling medball power throws (6-10# into cement wall)

OR

Conditioning Option

20 min AMRAP

– 10 cal row

– 10 alt. DB hang power snatch

– 10 prisoner reverse lunges

– 10 abmat sit-ups

Fitness & Performance

A) E4M x 4 sets:

– 2-4 BB bench press @ 1 RIR

*Fitness perform with a 32X1 tempo

– 8-12 DB lat pull-overs

– 20 sec top of ring row hold

*Heavier than last week

Fitness

B) E2MOM x 8-12 sets:

– 12/9 cal row

After odd sets…

– 10 wallballs

After even sets…

– 8 plate ground to overhead

Performance

B) E2MOM x 8-12 sets:

– 15/12 cal row

After odd sets…

– 12 wallballs (20/14)

After even sets…

– 9 plate ground to overhead (45/35)

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side box step-downs (knee height, no push off)

Even sets:

– 8-12/side half kneeling DB press w/ band row

– 12-16 leg lift-overs

*Scale step downs by putting plate on ground to lessen distance. Make them harder by increasing height or adding weight.

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press

– 3 front squats

– 3 strict pull-ups

Performance

A) E2M x 8 sets

Sets 1-4: 1 low hang clean + 1 clean + 1 split jerk

Sets 5-8: 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 2 TnG power clean + push jerk @ 60-65% of A

– 3 front squats

– 4 pull-ups

Fitness & Performance

3 min clock:

– 250/200m row, in remaining time…

• 6 RKB swings (53/35)
• 6 push-ups (sub elevated version

R1.5M

3 min clock:

– 18 double unders (sub singles)

– 6 box step-ups (20/16”)

– 3/side SA  KB push press (sub lighter DB)

R1.5M

3 min clock:

– 200m run, in remaining time…

• 6 KB goblet squats (sub air squats)
• 3 toes to bar

R1.5M

3 min clock:

– 18 double unders

– 3 up/downs

– 6 ring rows

R1.5M

3 min clock:

– 250/200m row, in remaining time…

• 6 prisoner lunges
• 6 lemon squeezes (sub abmat sit-ups)

R1.5M

*Switch runs and rows second time through.

Fitness

A) E3M x 6 sets:

– 4 deadlifts (building each set)

After odd sets: 8-12 bent over banded lat pulls

After even sets: 8-16 DB floor press w/ pause

B) 5 rounds for time:

– 200m run

– 12 KB deadlifts 

– 6-9 dips

– 6 box step ups

R60S

Performance

A) E3M x 6 sets

Set 1: 4 deadlifts (building set)

Sets 2-6: 4 deadlifts @ 1-2 RIR

*Heavier than 9/15

B) 5 rounds for time:

– 200m run

– 12 KB deadlifts (53/35)

– 6-9 ring dips

– 6 box jump overs

R60S

RX+ use 70/44s w/ muscle up into dips

Fitness

A) E4M x 4 sets:

– 8 BB or paused dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

Performance

A) E4M x 4 sets:

Set 1: 8 front squats squats (building set)

Set 2-4: 8 front squats @ 2 RIR

*heavier than 8/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag

– 8-12 BB Bradford presses

– 8/side wide stance pallof presses (green)

– 4-8 strict supinated pull-ups (weighted if able)

OR

Conditioning Option

2000m row time trial

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12/side SA DB incline press

Even sets

– 12-16 alt. landmine cossack squats

– 8-12 ring rows

*Last day for these movements

B) 4 rounds for time:

– 400m run

– 15-12-9 double DB hang power snatches

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 low hang snatch

Sets 5-8: 1 snatch

B) 4 rounds for time:

– 400m run

– 15-12-9 hang power snatches (95/65, 75/55, 65/45)

*Don’t drop the small plates!

Fitness & Performance

2 total sets…

4 min AMRAP

– 300m run, in remaining time AMRAP…

• 6 DB hang power cleans (3/3 @ 50/35)
• 3 box jump overs (Fitness: step-overs)

R2M

4 min AMRAP

– 20 double unders

– 9 air squats

– 6 dips

R2M 

4 min AMRAP

– 375/300m row, in remaining time AMRAP…

• 6 DB hang power snatch (3/3)
• 6 lemon squeezes

R2M

4 min AMRAP

– 20 double unders

– 6 ring rows

– 3 burpees

R2M