WOD

Fitness & Performance

A) E4M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

*Heavier than 3/23

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated dbl KB front squats w/ pause

– 8-12/side half kneeling DB overhead presses

– 4-8 hanging leg raises (straight, one leg bent, both bent)

– 8-12 tough ring rows

*Sub 8 V-ups for leg raises

OR 

Conditioning Option

20 min AMRAP

– 10 cal row

– 5 pull-ups

– 10 RKB swings

– 15 air squats

Fitness

2 times through

4 min

– 500/400m row, in remaining time:

• 4 DB push press
• 4 alt box step-ups

R2M

4 min

– 400m run, in remaining time:

• 4 DB front squats (sub goblet)
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 DB hang power cleans
• 4 up/downs over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 DB thrusters
• 16 single unders / lateral hops

R2M

Performance

2 times through

4 min

– 500/400m row, in remaining time:

• 4 shoulder to overhead (95/65, 75/55, 65/45)
• 4 box jump overs (24/20”)

R2M

4 min

– 400m run, in remaining time:

• 4 front squats
• 4 pull-ups

R2M

4 min

– 500/400m row, in remaining time:

• 4 hang power cleans
• 4 up/down over barbell

R2M

4 min 

– 400m run, in remaining time:

• 4 thrusters
• 16 double unders

R2M

Fitness & Performance

A) E3M x 6 sets:

– 4-6 BB box squats

After odd sets…

– 8-12/side bent over rows

After even sets…

– 8-16 dips (weighted, BW, scaled)

*Heavier than 3/21

Fitness

B) 5 rounds for time:

– 200m run

– 12 wallballs

– 9 push-ups

– 6 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 15 wallballs

– 9-12 push-ups

– 9 lemon squeezes

R60S

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side KB/DB front foot elevated split squat

*Knee over toe focus

Even:

– 8-12 DB seated Arnold press

– 8-12 banded straight arm lat pull-down

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans 

– 24 single unders

*Scale with 10/7 cal row

Performance

A) E2M x 8 sets

Sets 1-2: 3 high hang squat cleans

Sets 3-4: 2 hang squat cleans

Sets 5-8: 1 low hang squat clean

*Build into today’s heavy rep with a focus on proper footwork

B) E3M x 4-7 sets:

– 12/9 cal row

– 5 DB hang squat cleans (35/25s)

– 24 double unders

*RX+ complete with 15/12-5-30 rep scheme

Fitness & Performance

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-6 DB/KB batwing rows w/ 4 sec pause

– 8-12/side lean away DB lateral raise

Fitness

B) 3 rounds for time:

– 400m run

– 21 KB swings

– 12 strict pull-ups or ring rows

Performance

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

*compare to 11/8

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

Performance

A) E2M x 6 sets:

– 3-3-2-2-1-1 push jerks

*BB starts from the floor

*Build to a heavy single

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 BB good mornings

– 16-20 banded tricep push-downs

– 16-20 DB walking lunges

– 16-20 double KB gorilla rows

OR

Conditioning Option

21-18-15-12-9 reps for time:

– cal row

– DB thrusters (35/25s)

– abmat sit-ups

Fitness & Performance

A) E3.5M x 4 sets:

– 8/side B-stance DB/KB Romanian deadlifts

– 4-8 supinated or ring pull-ups (weighted, BW, banded)

– 8/side half kneeling banded twists (fast out, slow back to middle)

*Inside knee up on twists.

Fitness

B) For time:

– 600m run

– 30 RKB swings

– 60 single unders

– 30 RKB swings

– 600m run

*Scale runs to 400m

Performance

B) For time:

– 600m run

– 40 RKB swings (53/35)

– 80 double unders

– 40 RKB swings

– 600m run

Fitness

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side)
• 4 box step-ups 

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges (sub prisoner style)
• 4 knee to elbow or hanging knee raise

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side @ 50/35)
• 4 box jump overs (24/20”)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 4 toes to bar

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.