WOD

Fitness

A) EMOM x 5 sets

1: 6/side DB bench presses @ 2111 tempo

2: 8 DB/KB Romanian deadlifts

3: 6/side banded diagonal wood choppers

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 8 double DB hang power snatch

– 40 single unders

*Aim for increasing intensity on run every set.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 stop snatch pull + high hang snatch

Sets 4-6: 2 stop snatch pull + hang snatch

Sets 7-10: pause snatch

*1st stop is 2” below knee, 2nd stop is right above knee cap, 3rd stop is at top of quad.

*Go off feel today, don’t worry about percentages.

 

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 hang squat snatch 

– 30 double unders

*Pick a weight on snatch and try and build every set but keep UB. 

*Aim for increasing intensity on run every set.

 

Fitness

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) 3 rounds for time:

– 20 wallballs

– 25 KB swings

– 30 abmat sit-ups

 

Performance

A) E2M x 6 sets:

– 3 x 1&¼ front squats 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

1. B) 3 rounds for time:

– 30 wallballs (20/14)

– 25 KB swings (53/35)

– 20 box jumps with step down (24/20)

Fitness & Performance

A) E90S x 8 sets:

– 4 push press

*Build to a heavy but sharp set of 4. Start at last time’s heaviest set of 5. 

 

Fitness

B) Every 6 minutes x 3-4 sets:
– 30/20 cal row

– 10 strict pull-ups

– 10 DB push press

 

Performance

B) Every 6 minutes x 3-4 sets:

– 30/20 cal row

– 15 chest to bar pull-ups

– 10 strict handstand push-ups

Fitness

A) EMOM x 5 sets

1: 8/side split stance DB/KB Romanian deadlifts

2: 8 DB bench press @ 30X1 tempo

3: 8 bent over reverse flys w/ pause

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 power cleans

Sets 4-6: 2 power cleans

Sets 7-10: 1 power clean

*Build to a tough but technically sharp single rep weight.

 

B) 3 sets for quality:

– 1 length hand over hand vertical sled pull

– 1 lap suitcase carry

– 10 slide hamstring curls or glute ham raises

– 20-30 sec/side KB side plank

 

Fitness

A) Every 5 minutes x 4-6 sets:

– 400m or 300m run

– 5 devil presses

– 7 strict pull-ups

– 9 box jumps w/ step down or step-ups

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Performance

A) Every 5 minutes x 4-6 sets:

– 400m run

– 6 devil presses (35/25)

– 8 chest to bar pull-ups

– 10 box jump overs (24/20”)

*Keep split times the same across all sets

 

B) 3 sets for quality:

– 10/side single leg glute bridge + 10 second hold

– 20 reverse snow angels

 

Fitness

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 20/15 cal row

– 10 burpees over the bar

– 12 double KB front squats 

*Front squats should be UB.

*Push the pace on these but end with similar times. 

 

Performance 

A) E2MOM x 8 sets (4 each, alternating)

1: 8/side rear foot elevated split squats

2: 8/side bent over DB rows

 

B) E5MOM x 4 sets @ 90-95%:

– 25/20 cal row

– 15 burpees over the bar

– 10 front squats 

*Front squat weight 95/65, 115/75, 135/95. Should be UB.

*Push the pace on these but end with similar times.

 

Fitness

A) EMOM x 5 sets

1: 6/side DB presses @ 2111 tempo

2: 12 alternating DB reverse lunges (farmer hold)

3: 6/side banded straight arm twists

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 kip to knee tuck or abmat sit-ups

*Scale to 8-6-4 or 7-5-3 if needed. 

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch (high hang, hang, floor)

Sets 4-6: 2 position snatch (high hang, hang)

Sets 7-10: snatch

*Go off feel today, don’t worry about percentages.

 

B) EMOM x 10-15 min

– 9 KB swings (53/35)

– 7/5 perfect push-ups

– 5 toes to bar

 

Fitness

A) E2M x 6 sets:

– 6 double KB front squats @ 32X1 tempo

– 2-3 negative supinated pull-ups

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches

– 30 single unders

 

Performance

A) E2M x 6 sets:

– 3 front squats @ 32X1 tempo 

– 2-3 weighted supinated pull-ups

*Build on front squats from 65%.

 

B) E2.5MOM x 5-6 sets:

– 200m run

– 10 alternating DB snatches (50/35)

– 30 double unders

*RX+ use 70/44.