WOD

Fitness

For time with a partner:

– 400m run together

– 40 DB/BB thrusters 

– 60 sit-ups

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

*Split all reps except run. One person working at a time.

Performance

For time with a partner

– 600m run (together)

– 40 thrusters (95/65, 75/55)

– 60 toes to bar

– 40 shoulder to overhead

– 600m run (together)

– 40 front squats

– 60 push-ups

– 40 hang power cleans

– 600m run (together)

*Split all reps except run. One person working at a time.

*RX+ complete 60 reps of everything.

Fitness

A) E2.5M x 6 sets:
– 3-4 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-12 DB/KB lat pull-overs

*heavier than 6/24

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-87.5%

*heavier than 6/24

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– DB bench complex (4 regular, 8 alt. top down, 8 alt. bottom up, 4 regular)

– 8-16 BB or DB curls

– 8-16 banded face pulls

OR

Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R60S

*Goal is to hold the same pace as last week.

Fitness

E8M x 4-5 sets:

– 400m row

– 16 double KB deadlifts

– 16 DB or BB push press 

– 16 abmat sit-ups

– 40 double unders

Performance

E8M x 4-5 sets:

– 500/400m row

– 20 double KB deadlifts (53/35)

– 20 push press (75/55)

– 20 abmat sit-ups

– 50 double unders

*switch order every round

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets: 12-16 alternating double KB front rack reverse lunge

Even sets: 8-12 DB push press + 8-12 plate slide from plank (5-10lb)

B) 10 rounds for time:

– 4 alt. DB snatch 

– 3 pull-ups

– 2 burpees

Performance

A) E2MOM x 8 sets

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch

*Receive in either full squat or power snatch.

B) 10 rounds for time:

– 3 power snatch (95/65)

– 3 pull-ups

– 3 bar facing burpees

*RX+ use 115/75

A) E3M x 5 sets:
– 3-4 bench press w/ 32X1 tempo

– 6-10 strict supinated pull-ups (weighted, BW, or rings w/ leg assist)

– 30 sec 6” flutter kicks from hollow position

*Heavier than 6/21

B) For time:

– 600m run

– 20 push-ups

– 20 medball box step overs

– 400m run

– 15 push-ups

– 15 medball box step overs

– 200m run

– 10 push-ups

– 10 medball box step overs

Performance

A) E3M x 5 sets:
– 1 bench press w/ 32X1 tempo + 1-2 bench press @ 80-85%

– 4-8 strict ring or supinated pull-ups (weighted, BW, or rings w/ leg assist)

*Heavier than 6/21

B) For time:

– 600m run

– 40/32 push-ups

– 20 box jump overs

– 400m run

– 30/24 push-ups

– 15 box jump overs

– 200m run

– 20/16 push-ups

– 10 box jump overs

A) E2.5M x 6 sets:

– 3 deadlifts w/ 32X1 tempo

– 8-10 DB floor press w/ pause

– 8/side

B) E3M x 4-7 sets:

– 200m row

– 8 double DB hang power cleans

– 7 DB front squats

– 6 hanging knee raises

*Perform reps of 8-8-8 if able. 

Performance

A) E2.5M x 6 sets:

– 3 deadlifts w/ 32X1 tempo @ 75-80%

B) E3M x 4-7 sets:

– 250/200m row

– 8 hang power cleans (115/75, 95/65, 75/55)

– 7 front squats

– 6 toes to bar

*Goal is to keep BB movements UB.

*RX+ perform reps of 8-8-8.

Fitness

A) E2MOM x 8 sets

– 6 BB Romanian deadlifts

After odd sets:

– 4 /side KB TGUP sit-ups

After even sets:

– 4/side SA ring rows w/ reach

Performance

A) E2MOM x 8 sets

Sets 1-4: hang power clean + power clean + jerk

Sets 5-8: power clean + jerk

Fitness & Performance

B) Strength Option

3-4 sets:

– 8/side DB weighted box step-up

– 8-16 strict dips (added weight, bodyweight, banded, bench)

– 8-16 hanging knee raise (add weight if able)

– 8-16 bent over BB rows w/ pause

OR

B) Conditioning Option

5-7 sets:

– 500/400m row or 1000/800m bike

R75S

*Goal is to hold the same pace as last week.

Fitness

A) E2.5M x 6 sets:
– 3-5 box squats w/ 32X1 tempo

After even sets

– 8-12 DB seated Arnold press

After odd sets

– 8-10 DB/KB lat pull-overs

*heavier than 6/16

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2.5M x 6 sets:
– 2-3 back squats @ 80-85%

*heavier than 6/16

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups