WOD

Fitness

A) E3M x 6 sets:

– 3 deadlifts (building) 

After odd sets…

– 10-15 DB floor press

After even sets…

– 10/side half kneeling single arm banded lat pull-down 

*Deadlifts should be a little heavier than last week.

Performance

A) E3M x 6 sets:

– 3 deadlifts @ 2 RIR

*Heavier than last week (4/30)

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10-20 banded tricep push-downs

– 10/side suitcase high steps

– 20 alternating DB curls

OR

(Conditioning Option)

Murph Prep

3 rounds for time

– 600-400-200m run

– 4-3-2 rounds

• 5 pull-ups
• 10 push-ups
• 15 air squats

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

B) 5 rounds for time:

– 200m run or 500/400m bike

– 6 DB hang squat clean thrusters 

– 7 burpees 

– 8 lemon squeezes

R60S

Performance

A) E2M x 8 sets:

Sets 1-4: 1 clean pull + 1 hang clean + 1 clean

Sets 5-8: 1 hang clean + 1 clean

*Receive in full squat if able

B) 5 rounds for time:

– 200m run or 500/400m bike

– 6 squat clean thrusters (115/75, 95/65, 75/55)

– 8 burpees over the bar

– 10 lemon squeezes

R60S

Fitness & Performance

Aerobic tester…

30 min AMRAP

– 500/400m row

– 16 RKB swings

– 14 air squats

– 12 dips

– 400m run

– 12 toes to bar (sub hanging knee raises)

– 14 box step-ups (20/16”)

– 16 mountain climbers

– 40 double unders (sub single unders)

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) EMOM x 10-20 sets:

– 2 up/down DB devil press

– 4 pull-ups

– 6 reverse lunges

Performance

B) EMOM x 10-20 sets:

– 2 DB devil press (35/20s)

– 4 pull-ups

– 6 reverse lunges

RX+ perform with 3-5-6 rep scheme

Fitness

A) E3M x 6 sets:

– 3 BB front squats (sub 6 double KB pause front squats)

After odd sets…

– 20 alternating DB overhead presses

After even sets…

– 10/side bent over KB row

B) E3M x 5-8 sets:

– 200m row

– 12 wallballs 

– 8-12 SA DB hang power clean + push press (6/side)

Performance

A) E3M x 6 sets:

– 3 front squats @ 1-2 RIR

*Heavier than 4/25

B) E3M x 5-8 sets:

– 250/200m row

– 15 wallballs (20/14)

– 12 SA DB hang power clean + push press (6/side @ 50/35)

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 31X1 tempo

– 10 tall kneeling banded lat pull-downs

– 10 bent over (w/ with 5 or 10lb plates)

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 20 KB gorilla rows

– 1 lap suitcase carry

– 10-20 narrow hand position push-up

OR

Conditioning Option

5-7 sets:

– 500m row, 1000m bike or 500m ski

R75S

*Shorter rest than last week, same paces

Fitness

A) E2M x 8 sets

Odd sets:

– 10/side half kneeling DB press

– 10 heel elevated KB goblet squats

Even sets:

– 10/ BB bent over rows w/ pause

– 20 sec/side side plank

B) E2M x 8-12 sets

Odd: 12/9 cal row + 8-12 alternating DB hang power snatches

Even: 12/9 cal row + 8-12 wallballs 

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch + 1 snatch

Sets 3-4: 1 snatch

*Can be power or full squat snatch.

B) E2M x 8-12 sets

Odd: 15/12 cal row + 12 alternating DB hang power snatches (50/35)

Even: 15/12 cal row + 12 wallballs (20/14)

Fitness & Performance

A) E3M x 5 sets

– 5 strict press

– 5 DB batwing rows w/ 5 count pause

– 5/side banded half twists to pallof press (small band)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 DB hang power cleans

– 10 DB push press

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 hang power cleans (115/75)

– 10 shoulder to overhead

*Break into heats of 4-5 people with 10 sec delays.