Gym closed today!
WOD
Fitness
6 rounds for time w/ a partner:
– 12/9 cal row
– 10 DB thrusters
– 8 strict pull-ups
+
4 rounds for time w/ a parter:
– top of hill run
– 6 DB up/down devil presses
– 6 box step-ups
Performance
6 rounds for time w/ a partner:
– 15/12 cal row
– 12 DB thrusters (35/25s)
– 9 pull-ups
+
6 rounds for time w/ a partner:
– top of hill run
– 6 DB devil presses
– 6 box jump overs (24/20”)
*switch every movement
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 12-16 L-seated band row
Even sets:
– 8/side alt. landmine reverse lunge
*Heavier than 7/21
Performance
A) E2M x 8 sets
Sets 1-4: 1 pause snatch + 1 snatch
Sets 5-8: 1 snatch
*Pause is 2 counts at knee
*Receive as low as possible
*Compare to 7/21
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 12 alternating front foot elevated reverse lunges (BB or DBs)
– 8-12 bent over BB rows
– 8-12 dips (any style)
– 8/side half kneeling pallof presses (green band)
*Split squats heavier than last week
OR
Conditioning Option
5-8 rounds
– 500m row, 400m run, 1000m AB, or 350m ski
R2M
*Shoot to keep all sets +/- 3 sec from your first at 90% pace
Fitness
A) E3M x 6 sets:
– 9-7-5-3-3-3 deadlifts
After odd sets: 8-12 DB incline press
After even sets: 8-12 KB chest supported incline rows
*Compare to 7/20
B) 3 rounds for time:
– 400m run
– 12 DB SA hang power clean + push press (3/3/3/3)
– 12 alt. goblet/prisoner reverse lunge
R2M
Performance
A) E3M x 6 sets – deadlifts
Set 1: 7 @ 55%
Sets 2: 5 @ 65%
Sets 3-6: 3 @ 75-80%
*Compare to 7/20
B) 3 rounds for time:
– 400m run
– 16 DB SA hang power clean + push press (4/4/4/4 @ 50/35)
– 16 alt. DB goblet hold reverse lunges
R2M
Fitness
2 rounds total (4 x 8 min)
8 min AMRAP
– 200m row
– 9 push-ups
– 6 box step-ups
R4M
8 min AMRAP
– 200m run
– 12 RKB swings
– 6 lemon squeezes or abmat sit-ups
R4M
Performance
2 rounds total (4 x 8 min)
8 min AMRAP
– 250/200m row
– 12/9 push-ups
– 4 box jump overs (24/20”)
R4M
8 min AMRAP
– 200m run
– 12 RKB swings
– 6 lemon squeezes
R4M
Fitness
A) E3M x 4 sets:
– 8-12 heel elevated KB front squats
– 8-12 BB bent over rows
– 8-12 DB floor press
B) 5 rounds for time:
– 200m run
– 5 double DB power clean + push press
– 5 up/downs
R60S
Performance
A) E3M x 4 sets:
– 1.1.1 power clean + push jerk clusters
*Pause 10 seconds after each double
*Compare to 7/18
B) 5 rounds for time:
– 200m run
– 5 TNG power clean + push jerk
– 7 burpees over the barbell
R60S
*Pick a weight that is challenging but UB and sharp.
Fitness & Performance
A) E4M x 4 sets:
– Bench press
- Fitness: 6-10 reps
- Performance: 1 RIR @ 65%
– Pull-ups
- Fitness: 4 supinated negatives (4 secs down)
- Performance: 4-8 supinated pull-ups (weighted if able)
– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side
Fitness
B) E90S x 10-15 sets:
– 10-20 single unders
– 6 push-ups
– 5 toes to bar
– 4 double KB/DB front squats (35/25s)
Performance
B) E90S x 10-15 sets:
– 20 double unders
– 6 hand release push-ups
– 5 toes to bar
– 4 double KB/DB front squats (35/25s)
RX+ perform 6 HSPU, 4 KB FS (53/35s), 2 MUs bar or ring
gym closed today!