WOD

A) E3M x 6 sets:

– 8-6-4-6-4-2 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

B) For time:

– 30 cal row

– 30 RKB swings

– 30 burpees

– 400m run

– 30 burpees

– 30 RKB swings

– 30 cal row

Performance

A) E3M x 6 sets:

– 8-6-4-6-4-2 deadlifts

*Last set should be 85+%

B) For time:

– 40/30 cal row

– 40 RKB swings (53/35)

– 30 burpees

– 400m run

– 30 burpees

– 40 RKB swings

– 40/30 cal row

RX+ use 70/44

Fitness

“Get A Grip”

100 sets for time of the following complex with a partner:

– 3 RKB swings

– 2 goblet squats

– 1 push press R

– 1 push press L

*The partner who hands off the kettlebell must immediately run 300 meters before he or she may receive it back from his or her partner.

Performance

“Get A Grip”

100 sets for time of the following complex with a partner:

– 1 deadlift (95/65)

– 1 hang squat clean 

– 1 front squat

– 1 shoulder to overhead

*The partner who hands off the barbell must immediately run 400 meters before he or she may receive it back from his or her partner.

Fitness

A) E2M x 6 sets:

– 4 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 bent over reverse flys

Performance

A) E2M x 6 sets:

– 4 push press

*Heavier than last week.

Fitness & Performance

B)  Strength Option

3-4 sets for quality:

– 8-12 BB Romanian deadlifts

– 8-16 tough push-ups (elevated, weighted, ring, etc…)

– 8-12 banded Spanish squats

– 6-12 supinated pull-ups (weighted if able)

OR

Conditioning Option

5 rounds for time:

– 200m run / 250m row / 175m ski / 500m AB

– 5 pull-ups

– 10 push-ups

– 15 air squats

Fitness

A) E2M x 8 sets

Odd:

– 6-8/side SL dKB b-stance Romanian deadlifts 

– 8-12/side half kneeling banded lat rows

Even:

– 12-16 DB floor press w/ pause

– 16-20 seated up and overs

B) EMOM x 10-20 sets
– 4 SA alt. DB power cleans

– 4 dips

– 4 wallballs 

Performance

A) E2M x 8 sets:

– 1 power clean + 1 hang clean 

*Receive hang clean in a squat if able. 

B) EMOM x 10-20 sets
– 3 TnG power cleans (155/105, 135/95, 115/75, 95/65, 75/55)

– 3-4 ring dips

– 5 wallballs (20/14)

Fitness

30 min AMRAP

– 400m run

– 7 DB thrusters

– 5 strict pull-ups

– 3 up/down to box step-ups

– 400m row

– 14 single unders

– 10 RKB swings

– 6 lemon squeezes

Performance

30 min AMRAP

– 400m run

– 9 DB thrusters (35/25s)

– 6 pull-ups

– 3 up/down to box jumps (20/16”)

– 500/400m row

– 18 double unders

– 12 RKB swings (53/35)

– 6 lemon squeezes

Fitness & Performance

A) E2M x 10 sets:

– 1-3 bench press @ 80-90%

After odd sets:

– 6-10 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 6-10 band pull aparts (red/orange)

Fitness

B) For time:

18-12-6-12-18 reps for time:

– cal row

– alternating DB snatch (50/35)

– push-ups 

Performance

B) For time:

20-16-12-16-20 reps for time:

– cal row

– alternating DB snatch (50/35)

– push-ups

Fitness

A) E2M x 10 sets (5 each, alternating)

Station 1:

– 6/side front foot elevated split squats

– 8/side side plank band rows R

Station 2:

– 6-10 L-seated DB press

– 8/side side plank band rows L

B) E4M x 4-6 sets:

– 400m run 

– 9 goblet squats

– 6 hanging knee raises

*Scale w/ 300m run

Performance

A) E2M x 10 sets – front squat

Set 1-4: 2-3 @ 75-85%

Sets 5-10: 1 @ @ 90-95%

B) E4M x 4-6 sets:

– 400m run

– 3 front squats

– 6 toes to bar

*Score is amount of weight x reps x sets

*BB comes from floor

*RX+ sub 3 bMUs

Fitness

“The Little Gizmo”

4 rounds for time:

– 400m run

– 9 double KB power clean + push press

– 40 single unders

– 9 up/downs + 9 strict pull-ups/ring rows

Performance

“The Gizmo”

4 rounds for time:

– 400m run

– 9 power clean & jerks (135/95, 115/75, 95/65, 75/55)

– 40 double unders

– 9 burpee pull-ups