WOD

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/20

Performance

A) E3M x 6 sets:

– 5 BB Romanian deadlifts w/ 3011 tempo @ 65-70%

– 5-7side half kneeling DB press

*Heavier than 5/20

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats @ 3111 tempo

– 8-12 DB low incline bench press w/ pause

– 8-12 bent over BB rows

– 8-12 SA bent over band reverse fly

C) Conditioning Option

For distance:
– 1 min row/bike

– R1M

– 2 min row/bike 

– R1M

– 3 min row/bike

– R1M

– 4 min row/bike

– R1M

– 3 min row/bike

– R1M

– 2 min row/bike

– R1M

– 1 min row/bike

Fitness

A) E3M x 5 sets:
– 5 back squats w/ 32X1 tempo

– 10 top down alternating DB overhead press

– 5-10 leg assisted strict pull-ups on BB

*Squats heavier than 5/19.

B) E2M x 8-12 sets:
– 10/8 cal row

– 5 DB thrusters

Performance

E3M x 5 sets:
– 3-5 back squats w/ 32X1 tempo @ 65-70%

*Heavier than last week 5/19

B) E2M x 8-12 sets:
– 12/9 cal row

– 3 thrusters

*Pick a weight on thrusters that is challenging.

Fitness

E5M x 6 sets:

– 400m run

– 10 double KB deadlifts

– 10 hanging knee raise 

– 40 single unders

*Scale run to 300m if needed.

Performance

E5M x 6 sets:

– 400m run

– 8 deadlifts

– 10 toes to bar 

– 40 double unders

*Goal is to get a touch faster each set

*Pick a weight on deadlifts that is challenging but UB with perfect form.

*RX+ sub in 4 bar MUs for T2B

Fitness

A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo

– 12 alt. KB gorilla row

– 18-24 foot elevated medball Russian twists

*Heavier than 5/17

B) E6M x 3 sets:

– 400m row

– 3x:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats 

*Scale row to 350 or 300m if needed.

*Scale reps to 3-6-9 if needed

Performance

A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 62.5-67.5%

– 12 alt. KB gorilla row

*Heavier than 5/17

B) E6M x 3 sets:

– 500/400m row

– 3x:

• 5 pull-ups
• 10 push-ups
• 15 air squats 

*Scale reps to 4-8-12 if needed.

Fitness

A) E2M x 8 sets:

– 3 BB push press

After odd sets…

– 8/side half kneeling band lat pull-down

After even sets…

– 16 alt. DB weighted step-ups

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 6 double DB hang power cleans 

– 6 lunges (weighted or not)

– 6 push press

+

600m run

*Run 800m if able

Performance

A) E2M x 8 sets:

– 3 push press

*Heavier than 5/14

B) For time:

– 600m run

+

6 rounds of:

– 4 power cleans (96/65)

– 6 front rack reverse lunges

– 8 shoulder to overhead

+

600m run

*RX+ use 115/75

Fitness

For time with a partner

– 600m run (together) 

– 60 BB/DB push press

– 1200/900m row (200/150m splits) 

– 50 RKB swings

– 400m run (together)

– 40 wallballs

– 1200/900m row (200/150m splits) 

– 30 up/downs

– 200m run (together)

Performance

For time with a partner

– 800m run (together) 

– 80 shoulder to overhead (95/65)

– 1200/900m row (200/150m splits) 

– 70 RKB swings

– 600m run (together)

– 60 wallballs

– 1200/900m row (200/150m splits) 

– 40 burpees over the rower

– 400m run (together)

Fitness

A) E3M x 5 sets:

– 6-8/side posted single leg KB Romanian deadlifts

– 6-8/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 200m row (scale to 150m)

– 10 alt. DB snatch

– 10 push-ups (elevated if needed)

Performance

A) E3M x 4 sets:

– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%

– 6/side half kneeling DB press

*Heavier than 5/11

B) E3M x 4-6 sets:

– 250/200m row

– 10 alt. DB snatch (50/35)

– 10-15 push-ups

RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.

Fitness

E5M x 6 sets:

– 20/15 cal row

– 10 RKB swings

– 10 hanging knee raises 

– 5 burpees

*Scale row back to 15/12 if needed.

Performance

E5M x 6 sets:

– 20/15 cal row

– 15 RKB swings (53/35)

– 10 toes bar

– 5 burpees over the rower