WOD

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

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

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

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled forward pull or push

– 8-12/side seated SA DB press

– 16-24 KB alternating gorilla rows

– 8 ab wheel roll-outs or 30-60 sec plank

OR 

Conditioning Option

18 min AMRAP

– 200m run/ski, 250/200m row, 500/400m bike

– 12 DB hang power snatch (6/6 @ 50/35)

– 9 DB goblet squats

– 6 toes to bar or hanging knee raises

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side SA DB bench press w/ pause

– 8-12 tall kneeling banded lat pull-down 

Fitness

B) EMOM x 10-20 sets:

– 6 RKB swings (heavy)

– 4-6 dips

– 4 box step-ups

Performance

B) EMOM x 10-20 sets:

– 7 RKB swings (heavy)

– 3-5 ring dips

– 3 box jump overs (24/20”)

Fitness

E4M x 8-12 sets (4-6 each)

Station 1

– 300m row

– 12 plate ground to overhead

– 10 plate hold reverse lunges

– 8 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 10 box step-ups (knee height)

– 4 up/downs

Performance

E4M x 8-12 sets (4-6 each)

Station 1

– 375/300m row

– 12 plate ground to overhead (45/35)

– 12 plate hold reverse lunges

– 12 lemon squeezes

Station 2

– 300m run

– 12 ring rows

– 12 box step-ups (knee height)

– 6 up/downs

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

– 8-12 banded straight arm lat pull-down (standing)

– 8-12 heel elevated goblet squats (heavy)

B) E2MOM x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang power clean & push press

Even sets: 12/9 cal row + 36 single unders 

Performance

A) E2M x 8 sets

Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

*Build to a heavy single

B) E2MOM x 8-12 sets

Odd sets: 15/12 cal row + 5 TNG power clean & push jerks

Even sets: 15/12 cal row + 45 double unders (scale to 30 if needed)

*Pick the weight on PCPJ

Fitness

A) E3M x 6 sets: 

– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)

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

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

B) EMOM x 10-20 sets:
– 3 DB hang squat clean to thruster

– 3 hanging knee raises

– 1, 2, or 3 burpees

Performance

A) Front squat wave

– 8-6-4-6-4-2

*Build to a heavy double

B) EMOM x 10-20 sets:
– 3 hang squat clean to thruster (115/75, 95/65, 75/55)

– 3 toes to bar

– 3 burpees over the barbell

*RX+ sub 1 MU for T2B

Fitness & Performance

A) E3M x 6 sets:

Bench press wave

– 8-6-4-6-4-2 BB bench press wave

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

OR 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

Fitness

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 12/9 cal row + 9-12 push-ups

Even: 12/9 cal row + 10 alternating DB hang power snatch

Performance

B) E2M x 8-12 sets total (4-6 sets each)

Odd: 15/12 cal row + 10-15 push-ups

Even: 15/12 cal row + 10 alternating DB hang power snatch (50/35)

Fitness & Performance

A) E4M x 4 sets:

– 10 DB Romanian deadlifts @ 3011 tempo

– 10-15 DB floor press w/ pause

– 10/side SA bent over KB rows

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 rounds for quality:

– 5/side TGUP sit-ups (AHAP)

– 20 sec/side side plank

Fitness

A) E2M x 8 sets

Odd

– 8-12/side half kneeling BB landmine press

Even

– 8-12 banded straight arm lat pull-down (standing)

– 8-12 heel elevated goblet squats (heavy)

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang clean + 1 clean + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16 alternating DB death march

– 12-16/side SA banded tricep push-down

– 8 ab wheel roll-outs

– 20-30 sec top of ring row hold

OR

Conditioning Option

E5M x 3-5 sets:

– 500/400m row

– 10-15 push-ups

– 10 box step-ups