WOD

Fitness

For time (partner):

– 100 cal row

– 100 RKB swings 

– 800m run (together)

– 80 prisoner reverse lunges 

– 60 cal row

– 60 push press 

– 400m run (together) 

– 40 toes to bar

– 30 cal row

– 30 up/downs

*35 min cut-off

Performance

For time (partner):

– 100 cal row

– 100 RKB swings (53/35)

– 800m run (together)

– 80 goblet hold reverse lunges 

– 60 cal row

– 60 shoulder to overhead (95/65)

– 400m run (together) 

– 40 toes to bar

– 30 cal row

– 30 burpees over the rower

*35 min cut-off

Solo – half the reps with full runs

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

Performance

A) E2M x 8 sets

Sets 1-2: 3 position clean (high, hang, floor)

Sets 3-4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap sled push or drag

– 10 bent over BB row

– 1 lap KB waiters walk

– 5/side wide stance banded pallof press @ 5050 tempo

OR

Conditioning Option

4 rounds for time:

– 400m run, 500/500m row, 1000/800m bike

– 4-3-2-1 rounds of…

• 10 push-ups
• 10 ring rows
• 20 walking lunges

*Elevate push-up to keep full range of motion. You should be able to do the first couple of sets unbroken.

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 6-7

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

Fitness

B) E5M x 3-5 sets:

– 400m row

– 10 dips

– 10 lemon squeezes

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 10 ring dips

– 10 lemon squeezes

A) E3M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) E2M x 8-12 sets:

– 8-12 alt DB hang power snatch 

– 6 box step-ups

– 6 strict pull-ups

– 8-12 air squats

Performance

A) E3M x 4 sets:

– 8 front squats @ 7-8 RPE

*Up from last week’s 6-7 RPE

B) E2M x 8-12 sets:

– 12 alt DB hang power snatch (50/35)

– 6 box jump overs (24/20”)

– 6 pull-ups

– 12 air squats

RX+ perform CTB pull-ups

Fitness & Performance

4-6 sets total (2-3 each)

5 min – 

Station 1:

– Run 400m, then in remaining time AMRAP:

• 8 RKB swings (53/35)
• 6 goblet squats
• 4 up/downs

R3M

+

5 min – 

Station 2: 

– Row 500/400m, then in remaining time AMRAP:

• 8 walking lunges 
• 6 push-ups
• 12 double or single unders

R3M

Fitness

A) E3M x 3 sets:

– 8-12/side half kneeling landmine presses

– 12 alternating DB goblet hold weighted step-ups

– 20 sec top of ring row hold

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 6 DB hang power cleans + push press

– 8-12 wallballs 

Performance

A) E4M x 4 sets:

– 3.3.3 TnG power clean + push jerk clusters

R10S between triples

B) E3M x 4-7 sets:

– 15/12 cal row

– 5 TnG power cleans (115/75, 95/65, 75/55)

– 12 wallballs (20/14)

RX+ perform w/ 135/95

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 6-12 dips (weighted or scaled as needed)

– 8-12/side bent over DB/KB rows

B) Strength Option

3-4 sets for quality:

– 8 double KB heel elevated front squats @ 3111 tempo

– 12-16 banded/cable tricep push-downs

– 1 lap suitcase carry (heavy)

– 16-24 alternating DB bicep curls

OR 

Hyrox Prep (Last week!)

For time:

Complete 400m run before each movement

– 50 single/double unders

– 1 length burpee broad jumps

– 500m row

– 1 lap sandbag lunges

– 50 wallballs (14/10)

(Partner up, double reps and share however, run together)

Fitness

A) E2M x 8 sets

Odd:

– 8-12 BB strict overhead presses

– 8-12/side half kneeling banded high row w/ side bend (L)

Even:

– 8 heavy goblet squats w/ pause

– 8-12/side half kneeling banded high row w/ side bend (R)

B) For time:

– 600-400-200m run

– 24-16-8 SA alt. DB hang power snatches

– 10 lemon squeezes

*Scale run to 400-300-200m if needed

Performance

A) E2M x 8 sets

Sets 1-3: 3 hang power snatch

Sets 4-6: 2 hang power snatch

Sets 7-8: 1 hang power snatch

*No press outs! Work on pulling yourself under the barbell

B) For time:

– 600-400-200m run

– 30-20-10 SA alt. DB hang power snatches (50/35)

– 10 lemon squeezes

*Sub 1500/1000/500m bike if needed