WOD

Fitness

A) E2M x 8 Sets

Odd sets:

– 16-24 alt. DB bench press

Even sets

– 12-16 alt. KB goblet cossack squats

– 4/side single arm ring rows w/ 4 sec eccentric

B) E90S x 10-15 sets:

– 20 single unders

– 4 double DB hang power snatch 

– 4 DB front squats

– 4 hanging knee raises

Performance

A) E2M x 8 sets

Sets 1-4: 1 slow pull snatch (slow pull from floor to hang)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

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

– 4 overhead squats

– 4 toes to bar

*scale with front squats

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side DB bench press 1111 tempo

– 5-10 strict pull-ups (banded, BW or weighted)

– 10 BB goodmornings (off rack or floor)

B) Strength Option

3-4 sets for quality:

– 1 length seated hand over hand sled pull

– 8/side rear foot elevated split squat (sub regular split squat)

– 16 dKB gorilla rows

– 12-16 banded or cable tricep push-downs

OR 

Conditioning Option

10 to 1 reps of:

– plate ground to overhead

– air squats

– sit-ups

After sets 9-7-5-3 complete a 200m run

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.

*Last day for these movments

B) E3MOM x 5-8 sets

– 15/12 cal row

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

– 5 burpees over the barbell

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) E3MOM x 5-8 sets

– 15/12 cal row

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

– 5 burpees over the barbell

RX+ complete with 20/16 cal row

Fitness & Performance

3 min clock:

– 200m run, in remaining time…

• 6 SA DB push press (3/side @ 50/35)
• 6 air squats

R1.5M

3 min clock:

– 18 double unders (sub singles)

– 3 strict pull-ups

– 3 up/downs

R1.5M

3 min clock:

– 250/200m row, in remaining time…

• 6 SA DB hang power cleans (3/3)
• 6 lemon squeezes

R1.5M

3 min clock:

– 18 double unders

– 6 push-ups

– 6 prisoner reverse lunges

R1.5M

3 min clock:

– 200m run, in remaining time…

• 6 ring rows
• 6 box step-ups

R1.5M

*Switch runs and rows second time through.

Fitness

A) E3M x 6 sets:

– 3 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) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-ups

Performance

A) E3M x 6 sets

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

*Heavier than 9/25

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+ use 70/44.

Fitness

A) E3M x 6 sets:

– 3 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) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-ups

Performance

A) E3M x 6 sets

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts @ 1-2 RIR

*Heavier than 9/25

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 box jump overs (24/20”)

RX+ use 70/44.

Fitness

A) E4M x 4 sets:

– 6 BB or dKB front squats

– 8-12/side bent over DB row

– 4/side TGUP sit-ups

*If using KBs for FS, add 3211 tempo

B) For time:

– 600m run

– 40 wallballs in UB sets of 10

– 400m run

– 30 hanging knee raises in UB sets of 6

– 200m run

– 20 burpees

Performance

A) E3.5M x 5 sets:

Set 1: 6 front squats squats (building set)

Set 2-4: 6 front squats @ 2 RIR

*heavier than 8/25

B) For time:

– 600m run

– 60 wallballs (20/14)

– 400m run

– 40 toes to bar

– 200m run

– 20 burpees to target