WOD

Fitness

A) E3M x 5 sets:

– 8-12 DB or BB bench press

– 3-6 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

Performance

A) E3M x 5 sets:

– 6 bench press @ 2RIR

– 4-6 strict supinated/ring pull-ups

– 8/side shoulder external rotations

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down (red)

– 8-12 banded Spanish squats

– 8-12 BB drag curls

OR

Conditioning Option

10 min AMRAP

– 10 cal row

– 10 air squats

– 10 push-ups

R3M

10 min AMRAP

– 10 cal row

– 10 RKB swings

– 10 abmat sit-ups

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB incline press

– 8-12 medball hamstring curls

Even sets:

– 8-12/side SA bent over KB rows

– 8-12 leg lift-overs

*Last day for these movements

B) E90S x 10-15 sets:

– 20 single unders

– 4 DB hang power clean + push press

– 4 reverse lunges (prisoner or DB)

– 2 burpees

Performance

A) E2M x 6 sets:

Sets 1-3: 1 clean + 2 spit jerks

Sets 4-6: 1 clean + 1 split jerks

*Receive clean in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerks (115/75, 95/65, 75/55)

– 4 front rack reverse lunges

– 3 burpees over the barbell

Fitness

E90S x sets 5-7 sets

1: 200m row

2: 19 DB thrusters (35/25s) + 9 hanging knee raises

3: 200m run

4: 6 up/down DB devil cleans + 6 box step-ups

5: rest

Performance

E90S x sets 5-7 sets

1: 250/200m row

2: 12 DB thrusters (35/25s) + 9 toes to bar

3: 200m run

4: 6 DB devil cleans + 6 box jump overs 

5: rest

RX+ perform w/ no rest set for a total of 7-8 sets.

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts* @ 3011 tempo

– 12-16 DB bench press w/ pause

– 12-16 straight arm banded lat pull-down

*Heavier than last week

Fitness

B) E5M x 3-5 sets:

– 400m run

– 12 RKB swings

– 9 strict pull-ups

Performance

B) E5M x 3-5 sets:

– 400m run

– 15 RKB swings (53/35)

– 12 pull-ups

RX+ complete with 70/44, CTB pull-ups or 5 bMUs

Fitness

A) E3.5M x 5 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 6s

Performance

A) E3M x 6 sets

Set 1: 5 back squats (building set)

Set 2-6: 5 back squats @ 1-2 RIR

*heavier than last week’s 6s

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side KB suitcase high steps

– 8-12 DB Romanian deadlifts @ 3011 tempo

– 8-12 banded OH tricep extensions

– 8-12 inverted BB row w/ pause

OR 

Conditioning Option

8 min AMRAP

– 30 double/single unders

– 10 reverse lunges

– 6 push-ups

R4M

8 min AMRAP

– 30 double/single unders

– 10 KB swings

– 6 ring rows

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8-12/side half kneeling landmine press

– 6 toe drag box step-downs (R)

Even sets:

– 16 alt. KB gorilla rows

– 6 toe drag box step-downs (L)

B) 5 rounds for time:

– 12/9 cal row

– 5 double DB hang power snatch

– 6 up/downs

– 7 lemon squeezes

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) 5 rounds for time:

– 15/12 cal row

– 5 touch and go power snatch (95/65, 75/55)

– 7 burpees over the rower

– 9 lemon squeezes

R60S

Fitness

A) E4M x 3 sets:

– 8-12 DB or BB bench press

– 4-8 strict or 2-4 negative supinated pull-ups

– 8-12 sandbag hip thrusts off bench w/ pause

B) For time:

– 800m run

– 30 RKB swings

– 20 dips

– 30 hanging knee raises

– 20 dips

– 30 RKB swings

– 800m run

*Scale to 600m runs if needed

Performance

A) E4M x 3 sets:

– 8 bench press @ 2RIR

– 4-8 strict supinated/ring pull-ups

– 8/side shoulder external rotations

B) For time:

– 800m run

– 40 RKB swings (53/35)

– 20 ring dips

– 30 toes to bar

– 20 ring dips

– 40 RKB swings

– 800m run

Fitness

E90S x sets 5-7 sets

1: 200m row

2: 12 SA DB hang power cleans (3/3/3/3) + 12 DB push press (6/side)

3: 200m run (scale run to top of fence)

4: 12 wallballs (20/14) + 8-12 strict pull-ups

5: rest

Performance

E90S x sets 5-7 sets

1: 250/200m row

2: 16 SA DB hang power cleans (4/4/4/4 @ 50/35) + 12 DB push press (6/side)

3: 200m run

4: 16 wallballs (20/14) + 12 pull-ups

5: rest

RX+ perform w/ no rest set for a total of 7-8 sets.