WOD

Fitness

A) E3M x 5 sets:

– 8-12 DB incline press

– 16 alternating front foot elevated goblet hold step-backs

– 8-12 chest supported incline rows

*Use 25-45 plate for step backs. Scale with no plate and/or weight.

B) E90S x 10-15 sets:

– 20 single unders

– 3 double DB hang power snatches 

– 3 DB front squats

– 3 hanging knee raises

*Scale up to reps of 20-3-4-5 if able.

Performance

A) E3M x 5 sets

– 1.1.1 power snatch clusters

*R10S between doubles

B) E90S x 10-15 sets:

– 20 double unders

– 3 hang power snatches (95/65, 75/55, 65/45)

– 3 overhead squats (sub 3 front squats)

– 3 toes to bar

Fitness

E8M x 4-6 sets:

– 200m row

– 4 up/down DB devil press

– 8-12 ring dips

– 200m run

– 8-12 strict pull-ups

– 12 DB reverse lunges (2, 1 or no DBs)

Performance

E8M x 4-6 sets:

– 250/200m row

– 4 DB devil press (35/20s)

– 8-12 ring dips

– 200m run

– 12 pull-ups

– 16 DB reverse lunges

Fitness & Performance

A) E3M x 6 sets:

– 6 bench press

*First set building, next 5 at 70-80% & 2 RIR

– 8-12 bent over straight arm banded lat pull-downs

– 8-12 chest supported rear delt flys w/ pause

*~5% heavier than last week

Fitness

B) E3M x 4-8 sets:

– 200m run

– 10 push-ups 

– 8 double KB deadlifts 

– 6 box step-ups

Performance

B) E3M x 4-8 sets:

– 200m run

– 12/10 push-ups 

– 9 double KB deadlifts 

– 6 box jump overs

*Partner and start on the 90s mark if needed

Fitness

12 rounds for time with a partner:

– 12/9 cal row

– 12 goblet hold/prisoner reverse lunges

– 9 DB hang power cleans

– 6 box step-ups

– 3 x (1 burpee + 3 pull-ups or ring rows)

*switch every movement

*35 min cut-off

Performance

12 rounds for time with a partner:

– 15/12 cal row

– 12 goblet hold reverse lunges (53/35, 44/25)

– 9 hang power cleans (115/75, 95/65)

– 6 box jump overs (24/20”)

– 3 x (1 burpee + 3 pull-ups)

*switch every movement

*35 min cut-off

Fitness

A) E2M x 8 sets

Odd sets:

– 16 alternating weighted box step-ups

Even sets:
– 8-12/side half kneeling landmine presses

– 10-20 sec top of ring row hold

Performance

A) E2M x 8 sets

Sets 1 & 2: 3 position clean (high hang, hang, floor)

Sets 3 & 4: 2 position clean (hang, floor)

Sets 5-8: 1 clean

*Receive in a full squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 OH BB/DB tricep extension

– 20-30 sec accumulated L-sit (sub w. 10-15 sec/leg)

– 10-20 DB curls

OR

Conditioning Option

15-20 rounds:
– row/bike/ski 30 seconds

– rest 30 seconds

*Goal is to hit the same distance every set

Fitness

A) E3M x 6 sets

– 6 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) EMOM x 10-20 sets:

– 2 DB devil cleans

– 3 DB push presses

– 4 DB reverse lunges (scale with 1 or no DBs)

Performance

A) E3M x 6 sets

Set 1: 6 back squats (building set)

Sets 2-6: 6 back squats (working sets @ 70-80% & 1-2 RIR)

*~5% heavier than last week

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 3 DB push presses

– 4 DB reverse lunges 

RX+ perform 3-4-4 rep scheme

Fitness

E8M x 4-6 sets:

– 200m row

– 8 DB hang power cleans

– 12 wallballs

– 200m run

– 8 box step-ups

– 12 push-ups

Performance

E8M x 4-6 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65)

– 16 wallballs (20/14)

– 200m run

– 8 box jump overs (20/24”)

– 16/12 push-ups

*Partner up if needed and start with the second part.

*RX+ complete with 8-12 HSPUs instead of push-ups

Fitness

A) E3M x 6 sets:

– 6 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) 4 rounds for time:

– 400m run

– 20-15-20-5 RKB swings

– 40-30-20-10 single unders

Performance

A) E3M x 6 sets:

Set 1: 6 deadlifts (building set)

Sets 2-4: 6 deadlifts (70-80% @ 2 RIR)

*~5% heavier than last week

B) 4 rounds for time:

– 400m run

– 25-20-15-10 RKB swings (53/35)

– 50-40-30-20 double unders