WOD

Fitness

A) E4M x 4 sets:

– 4-8 bench press (tough)

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 80-85% 

– 4-8 tempo pull-ups @ 3111 tempo

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 banded or cable tricep push-downs

– 1 lap lateral sled drag

– 10-20 sec ring row hold

– 3/side KB turkish get-ups (tough)

OR 

Conditioning Option

For time:
– 50 cal row

– 50 RKB swings (53/35)

– 35 cal row

– 35 wallballs (20/14)

– 20 cal row

– 20 burpees over the rower

Fitness

E8M x 4-6 sets:

– 400m row

– 8 double DB hang power snatch

– 8 alt DB renegade rows

– 6 DB reverse lunges (1 or 2 DBs)

– 6 up/downs

Performance

E8M x 4-6 sets:

– 500/400m row

– 8 hang power snatch (95/65, 75/55, 65/45)

– 8 box jump overs

– 8 front rack reverse lunges

– 8 up/downs

Fitness

A) E2M x 6 sets:
– 5-5-4-4-4 push press

*Add until you reach a tough set of 4 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 10 DB/KB thrusters (35/25s)

– 9 pull-ups

– 8 lemon squeezes

R2M

Performance

A) E2M x 6 sets:
– 5-5-4-4-4 push press

*Add until you reach a tough set of 4 reps

B) 5 rounds for time:

– 200m run

– 10 DB/KB thrusters (35/25s)

– 9 pull-ups

– 8 lemon squeezes

R2M

RX+ complete w/ 12 thrusters & 4 bMUs

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E2M x 8-12 sets

– 10/8 cal row

– 10/8 push-ups

– 20 single unders

Performance

B) E2M x 8-12 sets

– 12/9 cal row

– 12 push-ups

– 24 double unders

RX+ complete with reps of 15/12-15-30.

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

*last day for these movements

B) EMOM x 10-20 sets:

– 3 double DB hang power clean + push press

– 4 hanging knee raise

– 5 air squats

Performance

A) E2M x 8 sets

– 1 clean + 1 split jerk

B) EMOM x 10-20 sets:

– 2 TnG power clean + push jerk @ 70-75% of A

– 4 toes to bar

– 6 air squats

Fitness

At 0:00

– Run 800m, then 3 rounds

• 16 RKB swings 
• 8 box step-ups

At 12:00

– Row 800m, then 3 rounds

• 12 wallballs
• 8 strict pull-ups or ring rows

At 24:00

– 3 rounds for time:

• 16 RKB swings
• 8 box step-ups
• 12 wallballs
• 8 strict pull-ups or ring rows

*Scale to 600m run if needed

Performance

At 0:00

– Run 800m, then 3 rounds

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)

At 12:00

– Row 1000m, then 3 rounds

• 15 wallballs (20/14)
• 10 pull-ups

At 24:00

– 3 rounds for time:

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)
• 15 wallballs (20/14)
• 10 pull-ups

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch

Sets 3-4: 1 low hang snatch

Sets 5-8: 1 snatch

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

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side SA seated DB presses

– 8-12 heel elevated double KB front squats

– 10-20 sec top of ring row hold

– 8/side half kneeling banded pallof press (slow and controlled)

OR

Conditioning Option

10 rounds:

– 10 cal row

– movement 1

– movement 2

Movement options: 10 wallballs, 10 RKB swings, 10 abmat sit-ups, 5 up/down DB devil presses, 10 alt DB snatch, 30 double unders, 5 burpee + box jump overs, 3 wall walks

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

B) E90S x 10-15 sets

– 6 plate ground to overhead

– 6 plate hug walking lunges (sub prisoner style)

– 3-6 dips or push-ups

– 3-6 lemon squeezes

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

B) E90S x 10-15 sets

– 6 plate ground to overhead (45/35)

– 6 plate OH walking lunges

– 6 ring dips

– 6 lemon squeezes