WOD

Fitness

A) E3M x 6 sets:

– 3 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 DB/EZ bar skull crushers

– 10/side supine banded hip flexion

– 10 BB drag curls

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 21 double/single unders

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

B) 3 rounds for time:

– 400m run

– 12-10-8

• Double DB hang power clean + push press 
• Box step-ups (w/ or w/o weight)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk

Sets 5-8: 1 power clean + 1 push jerk

B) 3 rounds for time:

– 400m run

– 15-12-9

• Power clean + push jerk (115/75, 95/65)
• Box jump overs (24/20”)

*RX+ complete with (135/95)

Fitness

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

– 12 alt. DB hang power snatch

– 8 prisoner reverse lunges

Station 2:

– 200m run

– 24 single unders

– 8 hanging knee raises / lemon squeezes

Performance

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 250/200m row

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

– 8 DB goblet hold reverse lunges

Station 2:

– 200m run

– 24 double unders

– 8 toes to bar

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

Station 1: 12/9 cal row + 5-10 dips

Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1: 15/12 cal row + 5-10 ring dips

Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target

RX+ use 70/44

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

Fitness

Station 1: 12/9 cal row + 5-10 dips

Station 2: 12/9 cal row + 9-12 RKB swings + 3 up/downs

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1: 15/12 cal row + 5-10 ring dips

Station 2: 15/12 cal row + 12 RKB swings (53/35) + 3 burpees to target

RX+ use 70/44

Fitness

“Hotshots 19ish”

6 Rounds for time of:

– 30 Squats

– 19 DB Hang Power Cleans

– 7 Strict Pull-ups

– 400m Run

*Scale with 4 rounds if needed

Performance

“Hotshots 19”

6 Rounds for time of:

– 30 Squats

– 19 Power Cleans (135/95)

– 7 Strict Pull-ups

– 400m Run