WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 8 double KB heel elevated front squats

– 12-16 alternating hanging knee raises

Even sets:

– 8-12 BB inverted row

– 12-16 L-seated DB overhead piston press

B) E3M x 4-8 sets

– 12/9 cal row

– 6 DB hang power clean + push press

– 6 box step-ups

Scale up with more row calories and/or adding DB to step-ups.

Performance

A) E2M x 8 sets:

– 1 power clean + push or split jerk 

B) E3M x 4-8 sets

– 15/12 cal row

– 5 tng power clean + push jerk (115/75, 95/65, 75/55)

– 7 box jump overs (24/20”)

RX+ add in 3 bar MUs to the end of each set

Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run (scale to top of hill)

Even: 

– 12 SA DB hang power cleans (3/3/3/3)

– 4-8 dips

– 4 burpees

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m run

Even: 

– 12 SA DB hang power cleans (3/3/3/3 @ 50/35)

– 6-12 dips

– 6 burpees over DB

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) EMOM x 10-20 sets

– 4 alt. DB snatch

– 4 goblet squats

– 3 hanging knee raises

– 3 push-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) EMOM x 10-20 sets

– 1 power snatch @ 70-75% of A

– 2 overhead squats

– 3 toes to bar

– 4 push-ups

*Scale OHS with front squats

Fitness

E12M…

Station 1:

– 800m row

– 40 DB/BB push press

– 30 box step overs

Station 2:

– 800m run 

– 40 RKB swings

– 25 wallballs

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

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

– 30 box jump overs

Station 2:

– 800m run

– 50 RKB swings (53/35)

– 30 wallballs (20/14)

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell

Fitness

“Daniel Light”

For time:

– 30 strict pull-ups in unbroken sets of 5

– 400m run

– 21 DB thrusters

– 600m run

– 21 DB thrusters 

– 400m run

– 30 strict pull-ups in unbroken sets of 5

Performance

“Daniel”

For time:

– 50 pull-ups

– 400m run

– 21 thrusters (95/65)

– 800m run

– 21 thrusters

– 400m run

– 50 pull-ups

Gym Closed – Happy Thanksgiving!

Fitness

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

Performance

E6M x 5-7 sets:

– 500/400m row

– 6 hang squat cleans (115/75, 95/65)

– 9 dips 

– 12 box jump overs (24/20”)

– 30 double unders

RX+ use 135/95

Fitness & Performance

A) E4M x 3 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

Fitness

B) For time:

– 400m run

– 15 hanging knee raises

– 20 HR push-ups

– 25 RKB swings

– 400m run

– 25 RKB swings

– 20 HR push-ups

– 15 hanging knee raises

– 400m run

Performance

B) For time:

– 400m run

– 20 toes to bar

– 25/20 HR push-ups

– 30 RKB swings (53/35)

– 400m run

– 30 RKB swings

– 25/20 HR push-ups

– 20 toes to bar

– 400m run