WOD

Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

*Working sets 5% heavier than last week

*Last week for 8s

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap reverse sled drag (heavy)

– 10-20 band/cable tricep push-downs

– 10-20 L-seated leg lift-overs

– 10 BB bent over rows

OR

Conditioning Option

4 rounds for time:
– 400m run (sub row or bike)

– 40 double unders

– 30 air squats

– 20 push-ups

– 10 burpee pull-ups

Fitness

A) E2M x 6 sets:
– 5-5-3-3-2-2 push press

After odd sets – 10 ring rows (tough)

After even sets – 5/s SL hip thrusts off bench

B) B) E60S x 10-20 sets: 

– 3 DB hang power clean + push press

– 4 strict pull-ups

– 5 air squats

Performance

A) E2M x 6 sets:

– 5-5-3-3-2-2 push press

*Build to a tough set of 2

B) E60S x 10-20 sets: 

– 2 power clean + push jerk (155/105, 135/95, 115/75, 95/65)

– 4 pull-ups

– 6 air squats

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building)

– 8-12/side half kneeling DB overhead press

– 8-12 L-seated band rows w/ pause

B) 3 rounds for time:

– 400m run

– 12-10-8 hanging knee raises

– 10 DB box step-overs (35/20s to 20/16”)

Performance

A) E4M x 4 sets:

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts (60-70% @ 2-3 RIR)

B) 3 rounds for time:

– 400m run

– 15-12-9 toes to bar

– 10 DB box step-overs (35/20s to 20/16”)

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press

*First set building, next 3 at 65-75% & 2 RIR

– 8-12/side bent over DB/KB rows 

– 8-12 lean away DB delt raise

*BP 5% heavier than last time

Fitness

B) E3M x 4-8 sets

– 12/9 cal row

– 12 RKB swings

– 6-12 dips

– 6 box step ups (knee height)

Performance

B) E3M x 4-8 sets

– 15/12 cal row

– 12 RKB swings (53/35)

– 6-12 ring dips

– 6 box jump overs (24/20”)

Fitness

A) E2M x 8 sets

Odd

– 8-12/side SA DB incline press

Even

– 16-20 alternating KB gorilla rows

– 16 alternating DB/KB goblet hold box step-up

Performance

A) E2M x 8 sets:

Sets 1-4: 1 slow pull snatch (3 sec first pull)

Sets 5-8: 1 snatch

*Receive in squat position if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 inverted BB rows

– 12-16 DB tricep rollback extensions

– 8-12 double KB/sandbag hug heel elevated squats

– 8-12 supine medball hamstring curls

OR

Conditioning Option

18 min AMRAP

– 12 cal row

– 12 wallballs (20/14)

– 12 abmat sit-ups

– 12 SA DB DB hang power cleans (6/6 @ 50/35)

Fitness

E5M x 6-8 sets total (3-4 each)

Station 1:

– 200/160m row

– 12 alt. DB hang power snatch

– 200/160m row

– 9 lemon squeezes

Station 2:

– 200m run

– 12 SA DB push press (6/side)

– 200m run

– 12 prisoner reverse lunges

Performance

E5M x 6-8 sets total (3-4 each)

Station 1:

– 250/200m row

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

– 250/200m row

– 12 V-ups

Station 2:

– 200m run

– 12 SA DB push press (6/side)

– 200m run

– 12 goblet hold reverse lunges

Fitness

A) E4M x 4 sets

– 8 back or box squats (building)

– 16-24 alt seated DB overhead press

– 8-12 DB lat pull-overs

B) E90S x 10-15 sets:

– 20 single unders

– 6 wallballs 

– 4 strict pull-ups

– 2 up/downs

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Sets 2-4: 8 back squats (working sets @ 65-75% & 2-3 RIR)

*Working sets 5% heavier than last week

B) E90S x 10-15 sets:

– 20 double unders

– 7 wallballs (20/14)

– 5 pull-ups

– 3 burpees to target

Fitness

A) E2M x 6 sets:
– 5-5-5-3-3-3 push press

After odd sets – 10 ring rows (tough)

After even sets – 5/s SL hip thrusts off bench 

B) 4 rounds for time:

– 400m run

– 12-9-6-3 DB hang power clean + push press

*Scale run back to 300m if needed

Performance

A) E2M x 6 sets:

– 5-5-5-3-3-3 push press

*Build to a tough set of 3

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)