WOD

Fitness

A) E2.5M x 6 sets:

– 5 dKB or BB front squats @ 32X1 tempo

After odd sets:

– 12-16 alternating KB gorilla rows

After even sets:

– 12-16 double banded OH tricep extensions

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 double KB front squats

– 30 single unders

Performance

A) E2.5M x 6 sets:

– 1 front squats w/ 32X1 tempo @ 65-75% + 2 regular front squats

*Heavier than 3/22

B) 5 rounds for time:

– 200m run

– 15-12-9-6-3 front squats (115/75, 96/65)

– 30 double unders

*BB starts from the floor

*RX+ use 135/95

Fitness

A) E2M x 8 sets

Even sets:

– 8-12 strict BB press

– 8-12 single leg DB hip thrusts R

Odd sets:

– 8-12 bent over double KB/DB row

– 8-12 single leg DB hip thrusts L

B) EMOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9 DB push-press

– 6 strict pull-ups

*Scale to 10/7-8-6 if needed

Performance

A) E2M x 8 sets

Sets 1-4: 2 split jerks

Sets 5-8: 1 split jerk

*Heavier than 3/21

B) EMOM x 4-7 sets:

– 15/12 cal row

– 9 shoulder to overhead (95/65, 75/55)

– 6 pull-ups

RX+: 115/75 and/or CTB pull-ups

Fitness

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DD hang power cleans (4/4/4/4)

– 4-8 box step overs

Station 2:

– 300m row

– 12 goblet hold or bodyweight reverse lunges 

– 8-12 dips

*Scale with 200m rows or runs if needed.

Performance

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 12 SA DB hang power cleans (4/4/4/4 @ 50/35)

– 4-8 box jump overs (24/20”)

Station 2:

– 375/300m row

– 12 goblet hold reverse lunges 

– 8-12 ring dips

Fitness

A) E3M x 6 sets:

– 6-4-2-6-4-2 box squats

After even: 12-16/side alternating DB bench press

After odd: 8-12 tall kneeling banded lat pull-downs

*heavier than 3/10

B) E90S x 10-15 sets:

– 20 double unders

– 5 DB thrusters (95/65)

– 4 hanging knee raises

– 3 up/downs

Performance

A) E3M x 6 sets:

– 6-4-2-5-3-1 back squats

*heavier than 3/18

B) E90S x 10-15 sets:

– 20 double unders

– 5 thrusters (95/65)

– 4 toes to bar

– 3 burpees over the barbell

RX+ use 115/75 and/or 5-5-5 rep scheme.

Fitness

E2M x 3-4 sets

Station 1: 15-20 cal row

Station 2: 8 DB hang squat cleans + 7 strict pull-ups + 6-10 push-ups

Station 3: 200m run

Station 4: 8 DB push press + 8 DB/unweighted box step overs + 8 lemon squeezes

Station 5: rest

DB box step overs performed with 1 DB if able

Performance

E2M x 3-4 sets

Station 1: 30/24 cal row

Station 2: 8 DB hang squat cleans + 8 pull-ups + 8-12 push-ups

Station 3: 200m run

Station 4: 8 DB push press + 8 DB box step overs (20/16”) + 8 lemon squeezes

Station 5: rest

RX: 35/25s, RX+: 50/35s

DB box step overs performed with 1 DB

Fitness

A) E3M x 5 sets

– 8 deadlifts

– 8-16 DB floor press w/ pause

– 8-12 straight arm banded lat pull-down

Performance

A) E3M x 5 sets

Deadlift

Set 1: 8 @ 45%

Set 2: 8 @ 55%
Sets 3-5: 8 @ 60-65%

*These are not TnG. Lower and reset every rep.

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 55-65+%*

– 8/side DB RFE or regular split squats*

– 8-12 DB lat pull-overs

– 8-12 bent over reverse flys w/ pause

*CGBP & SS heavier than 3/11.

OR

Conditioning Option

7 sets:

– 30/30s row/bike/ski

5 sets

– 60/60s

3 sets:

– 90/90s

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 8-12 incline chest supported KB row w/ pause

– 8-12 medball hamstring curls

B) 4 rounds for time:

– 400m run

– 10 alternating DB snatches

Performance

A) E2M x 8 sets…

Sets 1-4: 1 snatch w/ 3 count 1st pull

Sets 5-8: 1 snatch

*1st pull is from floor to hang position.

B) 4 rounds for time:

– 400m run

– 24-18-12-6 alternating DB snatches (50/35)

Fitness

E4M x 8 sets

Station 1:

– 300m run (scale w/ 200)

– 8 double KB deadlifts

– 4-8 toes to bar

Station 2:

– 300m row (scale w/ 200)

– 8 box step-overs

– 8 push-ups

Performance

E4M x 8 sets (4 each, alternating)

Station 1:

– 300m run

– 8 double KB deadlifts (53/35s)

– 4-8 toes to bar

Station 2:

– 375/300m row

– 8 box jump overs (24/20”)

– 8-12 push-ups

RX+ use 70/44s