WOD

Fitness

At 0:00

– 800 m row, then 3 rounds:

• 12 RKB swings 
• 10 box step-ups
• 8 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 12 push-ups
• 10 goblet squats
• 8 lemon squeezes or abmat sit-ups

At 24:00

– Run or row (you pick), then 3 rounds:

• 12 wallballs 
• 10 DB SA hang clean and jerk (5/5)
• 8 up/downs

Performance

At 0:00

– 1000/800m row, then 3 rounds:

• 15 RKB swings (53/35)
• 12 box jump overs (24/20”)
• 9 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 15 push-ups
• 12 goblet squats
• 9 lemon squeezes

At 24:00

– Run or row (you pick), then 3 rounds:

• 15 wallballs (20/14)
• 12 DB SA hang clean and jerk (6/6 @ 50/35)
• 9 up/downs

Fitness

A) E2.5M x 6 sets:

Odd sets:

– 12-16 DB floor press

– 8-12 lateral delt raises (5 or 10 lb plates w/ pause)

Even sets:

– 8-12 BB upright rows

– 12-16 alternating goblet hold cossack squats

*Last day for these movements

Performance

A) E2.5M x 6 sets:
– 3-2-2-1-1-1 power cleans

*Triple and double should not be performed TnG.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB seated Arnold presses

– 16 KB/DB walking death march

– 8-12/side bent over rows

OR

Conditioning Option

For time:
– 200-400-600-400-200m run 

– 10-20-30-20-10 RKB swings

– 10-20-30-20-10 abmat sit-ups

*Sub 250/200-500/400-750/600m row

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB wall assisted Romanian deadlift

– 8-16 DB incline press w/ pause

– 4-8 strict or 2-4 negative pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 alt. DB hang power snatches 

– 9 strict pull-ups

– 6 dips

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 10 pull-ups

– 8 ring dips

R60S

Fitness 

E10M x 4-5 sets:

– 400m run

– 6 up/down DB devil press

– 16 DB or prisoner walking lunges

– 500/400m row

– 18 RKB swings

– 24 single unders

*Switch the order around ever set

Performance

E10M x 4-5 sets:

– 400m run

– 8 DB devil press (35/25s) 

– 16 DB walking/reverse lunges 

– 500/400m row

– 24 RKB swings (53/35)

– 32 double unders 

*Switch the order around ever set

Fitness

A) E2M x 10 sets:

– 3 BB or 6 tempo dKB front squats

After odd sets:

– 10 DB curl to press

After even sets:

– 5/side half kneeling pallof presses

*If using KBs for FS, add 3211 tempo

B) E90S x 10-15 sets:

– 6 wallballs

– 6 DB hang power clean + jerk (3/s)

– 4 hanging knee raises

– 2 up/down + box step-up (1/side)

Performance

A) E2M x 10 sets:

Set 1: 2 front squats squats (building set)

Set 2-10: 2 front squats @ 1 RIR

*heavier than 10/27

B) E90S x 10-15 sets:

– 8 wallballs (20/14)

– 6 DB hang power clean + jerk (3/s @ 50/35)

– 4 toes to bar

– 2 burpee + box jump overs (24/20”)

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 9 DB push press

Even: 12/9 cal row + 6 up/downs + 3 strict pull-ups

Performance

A) E2M x 6 sets 

– 5-4-3-3-2-2 push press

*Build to a tough set of 2

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 9 shoulder to overhead

Even: 15/12 cal row + 6 burpee pull-ups

RX+ perform 3 double burpee bar MUs (2 burpee + 1 bMU) 

Fitness

E8M x 6 sets:

Station 1:

– 600m run

– 12 DB deadlifts (115/75, 95/65)

– 10 DB hang power cleans

– 8 up/downs

Station 2:

– 600m row

– 12 pull-ups

– 10 weighted or prisoner reverse lunges

– 8 box step-ups

Performance

E8M x 6 sets:

Station 1:

– 600m run

– 15 deadlifts (115/75, 95/65)

– 12 hang power cleans

– 9 burpees over the barbell

Station 2:

– 750/600m row

– 15 pull-ups

– 12 double KB/DB front rack reverse lunges (35/25s, 25/18s)

– 9 box jump overs (24/20”)

Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-16 tough push-ups

*Tough is relative to fitness level. Use a deficit or add elevation.

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings 

– 8-12 DB lat pull-overs

– 1 lap farmers carry

– 8-12 KB skullcrushers

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 12 wallballs

– 200m run

– 6 up/downs