WOD

Fitness

A) E2M x 8 sets

Odd:

– 8/side front foot elevated split squats (knee over toe focus)

Even:

– 16 alt DB incline presses

– 16 alt KB chest supported row

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang squat cleans

Even sets: 12/9 cal row + 9-12 push-ups

Performance

A) E2M x 8 sets

Sets 1-2: 2 x pause cleans (2 sec at knee)

Sets 3-4: 1 x pause clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG squat cleans

Even sets: 15/12 cal row + 12/9 push-ups

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ RPE 7-8

– 8-12 banded straight arm lat pull-downs

– 8-12 bent over reverse flys w/ pause

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 10 reverse snow angels

– 10/side banded hip flexors

A) E4M x 4 sets:

– 8 front squats 

– 16 alt. tall kneeling DB piston press

– 16 alt. KB gorilla rows

B) 12 min AMRAP:

– 1 DB thruster 

– 3 hanging knee raises

– 15 single unders

*Add one thruster every round

Performance

A) E4M x 4 sets:

– 8 front squats @ 8-9 RPE

*Up from last time’s 7-8 RPE

B) 12 min AMRAP:

– 1 BB thruster (95/65)

– 3 toes to bar

– 15 double unders

*Add one thruster every round

*Rx+ use 115/75

Fitness & Performance

C) 3 sets for quality:

– 20 sec/side Copenhagen plank

– 10/side DB external rotations @ 8-10% bench press 1RM