WOD

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) E3MOM x 4-8 sets:

– 12/9 cal row

– 9 DB push press

– 6 box step-ups

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) E3MOM x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 5 box jump overs (24/20”)

*Choose a weight on shoulder to overhead that is challenging but you can keep unbroken.

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 KB Romanian deadlifts

– 8-12 SA DB incline presses (R)

Even sets:

– 8-12 tall kneeling banded lat pull-down

– 8-12 SA DB incline presses (L)

B) 15 min AMRAP:

– 1 DB hang squat clean

– 3 strict pull-ups

– 5 push-ups

– 20 single unders

*Add one squat clean every round.

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*receive in full squat if able

B) 15 min AMRAP:

– 1 squat clean (135/95, 115/75, 95/65)

– 3 pull-ups

– 5 push-ups

– 20 double unders

*Add one squat clean every round.

RX+ use 155/105 w/ 3 CTB pull-ups & 3 HSPUs

Fitness

For time (partner):

– 100 cal row

– 100 RKB swings 

– 800m run (together)

– 80 prisoner reverse lunges 

– 60 cal row

– 60 push press 

– 400m run (together) 

– 40 toes to bar

– 30 cal row

– 30 up/downs

*35 min cut-off

Performance

For time (partner):

– 100 cal row

– 100 RKB swings (53/35)

– 800m run (together)

– 80 goblet hold reverse lunges 

– 60 cal row

– 60 shoulder to overhead (95/65)

– 400m run (together) 

– 40 toes to bar

– 30 cal row

– 30 burpees over the rower

*35 min cut-off

Solo – half the reps with full runs

Fitness

A) E3M x 6 sets: 

– 7-5-3-7-5-3 Back squat or box squat wave

After odd – 8-12 bent over reverse flys w/ pause

After even – 4-8 hanging knee raises w/ pause

Performance

A) Back squat wave

– 7-5-3-7-5-3

*Second wave heavier than first

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB bench press w/ pause

– 8-12/side half kneeling banded/cable lat pull-down

– 12-16 alternating L-seated up and overs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 dips

– 10 walking lunges

– 5 toes to bar or hanging knee raises

Fitness

E90S x 4-6 sets:

1: 15/12 cal row

2: 12 alt. DB hang snatches + 8 goblet hold/prisoner reverse lunges

3: 200m run 

4: 12 ring rows +6-9 up/downs

5: rest

Performance

E90S x 4-6 sets:

1: 20/15 cal row

2: 12 alt. DB hang snatches + 12 goblet hold reverse lunges

3: 200m run 

4: 12 ring rows + 9 burpees to target 

5: rest

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 12 RKB swings 

– 10 push-ups

– 8 lemon squeezes

– 200m run

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) 20 min AMRAP:

– 15 RKB swings (53/35)

– 12/9 push-ups

– 9 lemon squeezes

– 200m run

Fitness

A) E2M x 8 sets

Odd: 

– 8-12/side single arm DB strict press R

– 8-12 bent over BB rows w/ pause

Even:

– 8-12/side single arm DB strict press R

– 12-16 alternating KB lateral lunges

B) EMOM x 10-20 sets:

– 3-5 DB push press

– 4 box step-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 2 pause split jerk

Sets 5-8: 1 split jerk

B) EMOM x 10-20 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 4 box jump overs (24/20”)

– 5 air squats

Rx+ use 155/105

Fitness

A) E2.5M x 6 sets

– 8-6-4-6-4-2 deadlift wave

After odd sets – 6/side DB curl to press

After even sets – 12-18 L-seated leg lift-overs

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• double KB/DB deadlifts
• hanging knee raises

Performance

A) E2.5M x 6 sets:

– 8-6-4-6-4-2 deadlift wave

*Second wave should be heavier than first

B) 3 rounds for time:

– 400m run

– 21-15-9 reps of…

• double KB/DB deadlifts (53/35)
• toes to bar

*RX+ complete with 70/44s