WOD

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

*Last time through these movements

B) EMOM x 10-20 sets:

– 4 DB push press

– 4 hanging knee raise

– 4 prisoner lunges

Scale up with 4-5-6 rep scheme

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk (lighter)

Sets 5-8: 1 split jerk (heavier)

*Pause on the dip and the catch.

B) EMOM x 10-20 sets:

– 4 shoulder to overhead (115/75, 95/65, 75/55)

– 4 toes to bar

– 4 prisoner lunges

RX+ 135/95 and/or 2 bMUs instead of T2B w/ 6 lunges

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 double DB hang power snatches

Even: 12/9 cal row + 5 5 up/downs

Scale to 10/7 cal row if needed. 

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 low hang snatch (below knee)

*Receive as low as you’re able to with a focus on bar path. 

B) E2M x 8-12 sets

Odd: 12/9 cal row + 5 hang power snatch (95/65, 75/55, 65/46)

Even: 12/9 cal row + 5 burpees over the barbell

RX+ complete with hang squat snatches. 

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 750 air squats

– 400m run

*Partition bodyweight movements as needed. 

Fitness

8 rounds for time with a partner (alternate every movement):

– 12/9 cal row

– 12 DB SA hang power cleans (3/3/3/3 or 6/6)

– 12 box step-ups

+

R2M

+ 

6 rounds for time with a partner (alternate every movement):

– 200m run

– 12 DB SA push press (3/3/3/3 or 6/6)

– 9 up/downs

Performance

8 rounds for time with a partner (alternate every movement):

– 15/12 cal row

– 12 DB SA hang power cleans (3/3/3/3 or 6/6 @ 50/35)

– 9 box jump overs (24/20”)

+

R2M

+ 

6 rounds for time with a partner (alternate every movement):

– 200m run

– 12 DB SA push press (3/3/3/3 or 6/6)

– 9 burpees over rower

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 length hand over hand sled pulls

– 12 alt cossack squats (goblet hold if able)

– 10-20 dips

– 20-30 sec/side side plank

OR

Conditioning Option

20-18-16-12-10-8-6-4-2 reps for time of:

– cal row

– RKB swings

– box step ups

Fitness

E8M x 4-6 sets:

– 400m row

– 12 hanging knee raises

– 10 DB devil cleans 

– 16 prisoner walking lunges

– 12DB push presses

– 20 single unders

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 toes to bar

– 10 DB devil cleans (35/25)

– 20 prisoner walking lunges

– 15 DB push presses

– 25 double unders

*Switch the order every round.

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs (in UB sets of 10)

– 15-10-5 up/downs

Performance

A) E3M x 6 sets:

– 5 front squats @ 75-80%

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 box jump overs (24/20”)

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 70-75%

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders