WOD

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 RKB swings

– 10 prisoner lunges

Station 2: 

– 200m row

– 10 abmat sit-ups

– 20 single unders 

R5M, then 3 sets for time:

– 200m run

– 10 RKB swings 

– 10 prisoner lunges

– 200m row

– 10 abmat sit-ups

– 20 single unders 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges (45/35, 35/25, 25/15) 

Station 2: 

– 250/200m row

– 12 lemon squeezes

– 24 double unders

R5M, then 3 sets for time:

– 200m run

– 12 RKB swings (53/35)

– 12 OH plate walking lunges

– 250/200m row

– 12 lemon squeezes

– 24 double unders

RX+ perform 6/side OH KB walking lunges.

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB weighted step-ups (knee height)

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side half kneeling banded pallof press

B) EMOM x 10-20 sets:

– 4 DB hang squat cleans

– 3 strict pull-ups

– 2 burpee + box step up (knee height)

Performance

A) E2M x 8 sets

Sets 1-2: 3 x high hang clean

Sets 3-4: 2 x hang clean

Sets 5-8: 1 clean

B) EMOM x 10-20 sets:

– 1 clean @ 70-80% of A

– 3 pull-ups

– 3 burpee + box jump overs (24/20”)

RX+ perform CTB pull-ups.

Fitness

E2M x 8 sets (4 each)

Odd: 8-12 /side half kneeling landmine presses

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) 5 rounds for time:

– 200m run

– 8 DB/BB push press (95/65, 75/55)

– 24 single unders

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 3 split jerks

Sets 5-8: 2 split jerks

*Go by feel and technique. Slightly heavier than last week.

B) 5 rounds for time:

– 200m run

– 8 shoulder to overhead (95/65, 75/55)

– 24 double unders

R60S

RX+ use 115/75 and/or 6 rounds.

A) E2.5M x 6 sets – back squat

– 5 box squats w/ pause

After odd sets: 

– 8-12 DB floor press

After even sets: 

– 8-12 double DB/KB bent over row

B) 3 rounds for time:

– 400m row

– 20-15-10 wallballs

– 15-12-9 hanging knee raises

Performance

A) E2.5M x 6 sets – back squat

Set 1: 5 @ 55%

Sets 2-5: 5 @ 65%

Sets 3-6: 5 @ 70-75%

B) 3 rounds for time:

– 500/400m row

– 30-20-10 wallballs (20/14)

– 15-12-9 toes to bar

Fitness

A) E3.5M x 4 sets:

– 6-10 bench press

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 16 RKB swings

– 12 push-ups

– 8 prisoner lunges 

Performance

A) E3.5M x 4 sets:

– 6-10 bench press

Set 1 @ 55%

Sets 2-4 @ 65-70%

After each set: 

– 10/side half kneeling banded lat-pulldown

– 10 bent over reverse flys

B) 3 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 OH plate walking lunges (45/35, 35/25, 25/15) 

RX+ complete 4 rounds. 

Fitness

E3M x 6 sets

Station 1:

– 200m run

– 10 alt. DB snatch

– 8 pull-ups

Station 2: 

– 250/200m row

– 10 wallballs

– 8 up/downs 

R4M, then 3 sets for time:

– 200m run

– 10 alt. DB snatch

– 8 strict pull-ups

– 250/200m row

– 10 wallballs

– 8 up/downs 

Performance

E3M x 6 sets

Station 1:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

Station 2: 

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees 

R4M, then 3 sets for time:

– 200m run

– 12 alt. DB snatch (50/35)

– 8 pull-ups

– 250/200m row

– 12 wallballs (20/14)

– 8 burpees

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 8/side DB/KB split squats

– 8 L-seated band row (green)

Even sets:

– 8-12 dips (rings/box/bench)

– 8/side banded chops (high to low – red)

B) 3 rounds for total reps…

4 min AMRAP:

– 4 alt. SA DB power cleans

– 4 push-ups

– 8 air squats

– 16 single unders / lateral hops

R2M

*Pick up where you left off after each rest period.

Performance

A) E2M x 8 sets

Sets 1-2: 3 stop clean (high hang, hang, 2” below knee)

Sets 3-4: 2 stop clean (hang, 2” below knee)

Sets 5-8: 1 stop clean (2” below knee)

*each “stop” is a 1-2 sec pause

B) 3 rounds for total reps…

4 min AMRAP:

– 3 power cleans

– 6 push-ups

– 9 air squats

– 18 double unders

R2M

*Pick up where you left off after each rest period.

Fitness

A) E2M x 8 sets (4 each)

Odd: 8-12 BB strict overhead press

Even: 8-12 DB Romanian deadlifts + 8-12 ring rows

B) EMOM x 10-20 sets:

– 4 DB push press 

– 4 box step overs 

– 4 hanging knee raises / abmat sit-ups

*Scale up and use DBs for step-overs

Performance

A) E2M x 8 sets:

– 3 split jerks

B) EMOM x 10-20 sets:

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

– 3 toes to bar

– 3 box jump overs (24/20”)

*RX+ use 115/105 and/or with reps of 3-4-5