WOD

Fitness

A) E2M x 6 sets (3 each)

Odd sets:

– 8-12 DB Z press

– 8 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 8 weighted step-ups (L)

B) E5M x 3-5 sets:
– 400m run

– 8 double DB or KB hang power cleans

– 6 up/down + box step-up

Performance

A) E2.5M x 6 sets

Sets 1-2: 5 hang power cleans

Sets 3-4: 4 hang power cleans

Sets 5-6: 3 hang power cleans

*Build to a heavy triple

B) E5M x 3-5 sets:
– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 burpee box jump overs (24/20”)

Fitness

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 12 RKB swings

– 8 box step ups

Station 2:

– 250/200m row

– 8-12 wallballs (20/14)

– 8-12 push-ups

Performance

E3M x 10-14 total sets (5-7 each)

Station 1:

– 200m run

– 16 RKB swings (53/35)

– 8 box jump overs (24/20”)

Station 2:

– 250/200m row

– 12 wallballs (20/14)

– 12/8 push-ups

Fitness

A) E3.5M x 5 sets:

– 5 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 8-12 tough ring rows

*heavier than last week’s 5s

B) E5M x 4-5 sets:

– 400m row

– 12 goblet squats

– 8 strict pull-ups

– 8 dips

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 5s

B) E5M x 4-5 sets:

– 500/400m row

– 15 goblet squats (53/35)

– 12 pull-ups

– 9 ring dips

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 12-16 DB floor press w/ pause

– 6 weighted step-ups (R)

Even sets:

– 8-12/side half kneeling band row + reach

– 6 weighted step-ups (L)

B) 5 rounds for time:

– 200m run

– 5 double DB hang power snatch

– 7 hanging knee raise

– 5 up/downs

R60S

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive in full squat if able

B) 5 rounds for time:

– 200m run

– 5 hang power snatch (95/65)

– 7 toes to bar

– 5 burpees over the bar

R60S

Fitness & Performance

“Fight Gone Bad”

• 3 rounds for total reps:
• – 1 minute wallballs (20/14)
• – 1 minute KB sumo deadlift high pulls (70/53)
• – 1 minute box jumps (20 in)
• – 1 minute push press (75/55)
• – 1 minute row for calories
• R60S