WOD

Fitness & Performance

A) E3M x 6 sets…

– 3 bench press

*First set building, next 3 at 80-90+% & 1-2 RIR

After odd sets:

– 8-12 tall kneeling banded lat pull-down

After even sets:

– 8-12/side DB rear delt rows

*~5% heavier than last week

B) Strength Option

3-4 sets for quality:
– 10-20 band/cable tricep push-downs

– 10-20 BB or goblet hold alternating Cossack squats

– 10-20 DB wall assisted lean back curls (lighter weight)

– 10/side side plank elbow touches

OR

Conditioning Option

8 min AMRAP:

– 10 RKB swings (53/35)

– 5 dips

– 10 air squats

R4M

8 min AMRAP

– 5 ring rows

– 10 ambat sit-ups

– 5/side KB/DB push press

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side 1&¼ SA incline bench press

Even:

– 8-12 supinated bent over BB rows / pause

– 8-12 banded Spanish squats

B) EMOM x 10-20 sets:

– 6 DB hang power snatch

– 4 wallballs

– 2 up/downs

Performance

A) E2M x 8 sets:

Sets 1-3: 3 high hang snatch

Sets 4-6: 2 hang snatch

Sets 7&8: 1 low hang snatch

*Receive in full squat if able

B) EMOM x 10-20 sets:

– 6 DB hang power snatch (50/35)

– 4 wallballs (20/14)

– 2 burpees

Fitness

E4M x 8-12 sets (4-6 each)

Station 1:

– 200m row

– 8 hanging knee raises

– 12 KB/DB goblet hold or prisoner reverse lunges

– 20 single unders

Station 2:

– 200m run

– 8-12 push-ups

– 8 box step-ups

– 20 single unders

Performance

E4M x 8-12 sets (4-6 each)

Station 1:

– 250/200m row

– 8 toes to bar

– 12 KB/DB goblet hold reverse lunges

– 20 double unders

Station 2:

– 200m run

– 12/8 push-ups

– 8 box jump overs (24/20”)

– 20 double unders

Fitness

A) E3M x 6 sets

– 3 back or box squats (building)

After odd sets

– 8-12/side SA standing DB overhead press

After even sets

– 16 alternating KB gorilla rows

B) 4 rounds for time:
– 400m run

– 9 DB thrusters 

– 6-9 strict pull-ups

R60S

Performance

A) E3M x 6 sets

Set 1: 3 back squats (building set)

Sets 2-6: 3 back squats (working sets @ 80-90% & 1-2 RIR)

*~5% heavier than last week

B) 4 rounds for time:
– 400m run

– 9 thrusters (95/65, 75/55)

– 12 pull-ups

R60S

RX+ complete with 115/75

Fitness

A) E3M x 6 sets:

– 5 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts 

– 6-9 dips

– 3 up/downs

Performance

A) E3M x 6 sets:

Set 1: 5 deadlifts (building set)

Sets 2-6: 5 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 6-9 ring dips 

– 3 up/downs

For time with a partner:

– 1000m row (split)

– 100 RKB swings 

– 100 air squats

– 400m run (together)

– 60 push-ups

– 60 prisoner lunges

– 1000m row (split)

– 40 hanging knee raises

– 40 box step ups

– 400m run (together)

Performance

For time with a partner:

– 1000m row (split)

– 100 RKB swings (53/35)

– 100 air squats

– 400m run (together)

– 80 push-ups

– 80 prisoner lunges

– 1000m row (split)

– 60 toes to bar

– 60 box jump overs (24/20”)

– 400m run (together)

Fitness

A) E2.5M x 6 sets

– 5-5-5-3-3-3 push press

After odd sets…

– 5 batwing rows w/ 5 sec pause

After even sets…

– 10 L-seated leg lift-overs

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a heavy set of 5

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-15 banded OH tricep extensions

– 5-10 ab-wheel roll-outs

– 10 BB good mornings

– 10 supinated ring rows (tough)

OR

Conditioning Option

20 min AMRAP:
– 2 cal row

– 2 RKB swings

– 2 up/downs

– 2 reverse lunges

*Increase reps by 2 each round

Fitness

E6M x 6-8 sets

Station 1:

– 800m run (scale to 600m)

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups
• 6/4 push-ups

– Rest 2 minutes

Performance

E6M x 6-8 sets

Station 1:

– 800m run

Station 2:

– 4 min AMRAP

• 6 DB hang power snatches (50/35)
• 6 alternating box step-ups (20/16”)
• 6/4 push-ups

– Rest 2 minutes

*Keep runs the same pace

*Sub bike or row as needed