WOD

Fitness

A) E2M x 6 sets

Odd sets:

– 8-12/side SA DB bench press

– 8-12 BB good mornings

Even sets:

– 8-12/side SA half kneeling banded high row

– 12-16 hip extension marches (off bench)

B) E90S x 12-16 sets total…

Odd: 

– 300m run (scale to 200 if needed)

Even: 

– 5 DB hang power clean + push press

– 4 front squats

– 3 burpees

Performance

A) E2M x 6 sets:

Sets 1-2: 1 clean + 1 push press + 1 push jerk + 1 spit jerk

Sets 3-4: 1 clean + 1 push jerk + 1 spit jerk

Sets 4-6: 1 clean + 1 split jerk

*Receive clean in full squat if able

B) E90S x 12-16 sets total…

Odd: 

– 300m run

Even: 

– 5 TNG power clean + push jerk (115/75, 95/65, 75/55)

– 5 front squats

– 5 burpees over the barbell

Fitness

– 400m row

– 12 alt. DB hang power snatch 

– 12 goblet squats

– 400m run

– 12 ring dips

– 12 abmat sit-ups

– 36 single unders

Performance

E12M x 3-4 sets:
– 500/400m row

– 12 alt. DB hang power snatch (50/35)

– 16 goblet squats

– 400m run

– 12 ring dips

– 16 abmat sit-ups

– 48 double unders

Fitness & Performance

A) E4M x 4 sets:

– 10/side KB wall assisted Romanian deadlift

– 10-20 DB incline press w/ pause

– 5-10 strict or 3-5 negative pull-ups (on BB off rack)

*Last time through these movements

Fitness

B) E90S x 10-15 sets:
– 8 RKB swings

– 6 ring rows

– 6 push-ups

– 4 box step-ups

Performance

B) E90S x 10-15 sets:
– 8 RKB swings (heavy)

– 4 pull-ups

– 6 push-ups

– 4 box jump overs (24/20”)

RX+ perform 1 more rep on each movement w/ CTB pull-ups

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 16-24 alt KB gorilla rows

B) 3 rounds for time:

– 40-30-20 cal row

– 30-20-10 wallballs in UB sets of 10

– 20-15-10 hanging knee raises in UB sets of 5

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2-3 RIR

B) 3 rounds for time:

– 50-40-30 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 toes to bar

Fitness

30 min AMRAP w/ a partner:

– 12/9 cal row

– 10 KB deadlifts

– 8 single arm DB hang power cleans

– 6 hanging knee raises

– 4 up/downs

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 12 deadlifts (115/75, 95/65, 75/55)

– 9 hang power cleans

– 6 toes to bar

– 3 burpees over the barbell

*switch after each movement

*RX+ use 135/95

A) E2M x 6 sets 

– 5-4-3-2-1-1 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang power clean & push press

Even sets: 12/9 cal row + 5 burpees over the barbell

Performance

A) E2M x 6 sets 

– 5-4-3-2-1-1 push press

*Build to a tough single

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG power clean & push jerk (115/75, 95/65)

Even sets: 15/12 cal row + 5 burpees over the barbell

RX+ use 135/95

Fitness

E12M x 3-4 sets:
– 400m run

– 12 DB thrusters (35/25s)

– 12 strict pull-ups

– 400m row

– 12 plate ground to overhead 

– 12 lemon squeezes

– 30 single unders

Performance

E12M x 3-4 sets:
– 400m run

– 15 DB thrusters (35/25s)

– 15 pull-ups

– 500/400m row

– 15 plate ground to overhead (45/35)

– 15 lemon squeezes

– 45 double unders

Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-12 BB Bradford presses

*Tough is relative to fitness level. Use a deficit or add elevation.

Fitness

B) 18 min AMRAP

– 12/9 cal row

– 10 RKB swings (heavy)

– 8 push-ups

– 6 box step-ups

Performance

B) 18 min AMRAP

–  15/12 cal row

– 12 RKB swings (heavy)

– 9 push-ups

– 6 box jump overs (24/20”)