WOD

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

Fitness

B) E90S x 10-15 sets:
– 20 single unders

– 8 DB hang power clean (4/4)

– 6 dips

– 4 goblet squats

Performance

B) E90S x 10-15 sets:
– 20 double unders

– 8 DB hang power clean (4/4 @ 50/35)

– 6 ring dips

– 4 goblet squats

*If you can’t do 6 dips in a row consider doing 3 before the squats and 3 afterwards.

Fitness

E10M x 3-5 sets

– 400m row

– 12 plate ground to overhead

– 8-12 pull-ups

– 12 walking lunges (w/ or w/o plate hold)

– 12 box step ups

– 8-12 push-ups (elevate if needed)

– 12 abmat sit-ups

Performance

E10M x 3-5 sets

– 500/400m row

– 16 plate ground to overhead

– 12 pull-ups

– 16 plate overhead walking lunges

– 12 box jump overs (24/20”)

– 16/12 push-ups

– 12 V-ups

Fitness

A) E4M x 4 sets:

– 8/side SL KB Romanian deadlifts

– 12-16 DB rollback tricep extensions

– 8-12 supinated ring rows w/ pause at top

*Heavier than last week

B) 3 rounds for time:

– 400m run

– 12-9-6 DB double hang power clean (tough)

– 15-12-9 dips

– 18-15-12 air squats

*Scale with a 300m run and 12-9-6 reps for everything

Performance

A) E4M x 4 sets:

– 2.2.2 TNGpower clean + push jerk clusters

*R10S between doubles

B) 3 rounds for time:

– 400m run

– 12-9-6 power clean (135/95, 115/75, 95/65)

– 15-12-9 ring dips

– 18-15-12 air squats

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) E3M x 6-8 sets

Odd sets: 200m row + 20 wallballs (20/14)

Even sets: 200m row + 5 up/down DB devil cleans (35/20s) + 5-10 lemon squeezes

*Scale with 160m and 5-10 abmat sit-ups if needed

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 2 RIR)

B) E3M x 6-8 sets

Odd sets: 250/200m row + 20 wallballs (20/14)

Even sets: 250/200m row + 5 DB devil cleans (35/20s) + 10 lemon squeezes

Fitness

6 rounds, 50 sec work with 10 sec rest:

Station 1: cal row 

Station 2: wallballs

Station 3: 3 up/downs + 3 ring rows

Station 4: box step-ups

R2M between rounds

*Score is your lowest total rep round.

Performance

6 rounds, 50 sec work with 10 sec rest:

Station 1: cal row 

Station 2: wallballs (20/14)

Station 3: burpee + pull-ups

Station 4: box jump + step down (24/20”)

R2M between rounds

*Score is your lowest total rep round.

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (65-75% @ 2-3 RIR)

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12/side DB tricep kickbacks

– 8-12/side half kneeling banded lat pull-downs with pause

– 8/side KB suitcase high steps (tough weight)

OR

Conditioning option

3 rounds for time:
– 500/400m row or comparable bike/run

– 30 walking lunges

– 20/16 push-ups

– 10 V-ups or lemon squeezes

RX+ complete 4 rounds

Fitness

For time with a partner…

1776m row:

+

17 rounds of

– 7 synchro up/downs

– 6 thrusters  (65/45, 45/35) shared however

+

1 mile partner run w/ medball (together)

Performance

For time with a partner…

1776m row

+

17 rounds of:

– 7 synchro burpees over the bar

– 6 thrusters (135/95, 115/75, 95/65) shared however

+

– 1 mile partner run w/ medball (20/14, together)

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

*BP 5% heavier than last time

Fitness

B) EMOM x 10-20 sets:

– 6 tough RKB swings

– 5 push-ups (elevated if needed)

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (53/35)

– 5 push-ups

– 3 box jump overs (24/20”)

*RX+ complete with 70/44 KB and 5 deficit push-ups or 3 HSPUs