WOD

Fitness

E4M x 2-3 sets total 

Station 1:

– 200m row

– 12 DB hang power snatch 

– 6 hanging knee raises

Station 2:

– 200m run

– 8-12 box step ups (weight w/ DB if able)

– 6 burpees

Station 3:

– 200m row

– 8-12 dips

– 24 single unders

Station 4:

– 200m run

– 12 goblet squats

– 6 up/downs

Performance

E4M x 2-3 sets total 

Station 1:

– 250/200m row

– 16 DB hang power snatch (50/35)

– 8 toes to bar

Station 2:

– 200m run or 500/400m bike

– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)

– 8 burpees

Station 3:

– 250/200m row

– 12 ring dips

– 36 double unders

Station 4:

– 200m run or 500/400m bike

– 12 goblet squats

– 8 burpees

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ RPE 7-8

– 8-12/side half kneeling DB press

– 10/side bent over KB rows

*BB RDLs should be a little heavier than last week

Fitness

B) E5M x 3-5 sets

– 400m run or 1000/800m bike

– 5 up/down DB devil cleans

– 10 DB push press

– 5-10 lemon squeezes

Performance

B) E5M x 3-5 sets

– 400m run or 1000/800m bike

– 5 DB devil cleans (35/20s)

– 10 DB push press

– 10 lemon squeezes

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB split squats

Even sets:

– 10 DB incline press

– 10 DB incline rows

B) EMOM x 5-8 sets total (15-24 minutes)

1: 12/9 cal row

2: 12-16 RKB swings 

3: 8 box step-ups

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean

*Receive in full squat if able

B) EMOM x 5-8 sets total (15-24 minutes)

1: 15/12 cal row

2: 20 RKB swings (53/35)

3: 10 box jump overs (24/20”)

Murph

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition bodyweight movements as needed. 

*Wear a 20/14 weight vest if you have one. 

½ Murph

– 800m run

– 50 pull-ups

– 100 push-ups

– 150 air squats

– 800m run

*Partition bodyweight movements as needed. 

¼ Murph

– 400m run

– 25 pull-ups

– 50 push-ups

– 75 air squats

– 400m run

*Partition bodyweight movements as needed. 

Fitness

EMOM x 5-8 sets…

Min 1: 200m row or 400 bike

Min 2: 8, 10 or 12 DB SA hang power clean + push press

Min 3: 8, 10 or 12 up/downs

Min 4: 8, 12, or 16 wallballs 

Min 5: rest

Performance

EMOM x 5-8 sets…

Min 1: 250/200m row or 500/400 bike

Min 2: 8, 10 or 12 DB SA hang power clean + push press (50/35)

Min 3: 8, 10 or 12 burpees to target

Min 4: 12, 16, or 20 wallballs (20/14)

Min 5: rest

Fitness

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

After odd sets…

– 10 ring rows w/ 10 sec hold on final rep

After even sets…

– 10 DB Romanian deadlifts @ 3011 tempo

Performance

A) E2.5M x 6 sets:

– 5-5-4-4-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 DB floor press

– 1 lap heavy sled push or drag

– 20 alt KB gorilla rows 

– 5/side pallof press (slow and controlled – green band)

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 plat ground to overhead

– 10 plate OH walking lunges 

*Sub holding plate in front or no plate

Fitness

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

– 10 DB Z-press

– 5/side SA ring row w/ reach

*Sub box or goblet squat for back squat if needed

B) EMOM x 10-20 sets:

– 7 wallballs

– 5 lemon squeezes

– 3 dips

*scale to 5-4-3 if needed

Performance

A) E3M x 5 sets:

– 5 back squat @ 31X1 tempo

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 lemon squeezes

– 3 dips

Fitness

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 200m row

– 36 single unders or lateral hops

– 3 burpees

Station 2:

– 200m run

– 6-12 strict pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 box step ups

– 1 burpee

Performance

E3M x 9, 12 or 15 sets (3, 4, or 5 each)

Station 1:

– 250/200m row

– 36 double unders

– 3 burpees

Station 2:

– 200m run

– 12 pull-ups

– 2 burpees

Station 3:

– 250/200m row

– 12 sandbag box step ups (20/16” w/ 60/30lb sandbag)

– 1 burpee

*Keep switching runs and rows through next sets evenly. Second time through starts with a run.