WOD

Fitness

A) E2M x 10 sets (5 each, alternating)

Station 1:

– 6/side front foot elevated split squats

– 8/side side plank band rows R

Station 2:

– 6-10 L-seated DB press

– 8/side side plank band rows L

B) E4M x 4-6 sets:

– 400m run 

– 9 goblet squats

– 6 hanging knee raises

*Scale w/ 300m run

Performance

A) E2M x 10 sets – front squat

Set 1-4: 2-3 @ 75-85%

Sets 5-10: 1 @ @ 90-95%

B) E4M x 4-6 sets:

– 400m run

– 3 front squats

– 6 toes to bar

*Score is amount of weight x reps x sets

*BB comes from floor

*RX+ sub 3 bMUs

Fitness

“The Little Gizmo”

4 rounds for time:

– 400m run

– 9 double KB power clean + push press

– 40 single unders

– 9 up/downs + 9 strict pull-ups/ring rows

Performance

“The Gizmo”

4 rounds for time:

– 400m run

– 9 power clean & jerks (135/95, 115/75, 95/65, 75/55)

– 40 double unders

– 9 burpee pull-ups

Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*All waves should be heavier than last week.

After odd sets: 8-12/side bent over DB rows

After even sets: 8-12 DB lateral raises

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 deadlifts

*The second wave should be heavier than the first.

*Both waves should be heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side split squat (floor or RFE)

– 8-12/side half kneeling landmine press

– 12-16 L-seated band rows

– 8-12 bent over reverse flys

OR

Conditioning Option

For time:

– 800-600-400-200m run or 1000/800-750/600-500/400-250/200m row

– 32-24-16-8 

• RKB swings (53/35)
• Walking lunges

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 bent over reverse flys

B) 4 rounds for time:

– 400 m row

– 12 DB push press

– 12 DB reverse lunges

Performance

A) E2.5M x 6 sets:

– 5 push press

B) 4 rounds for time:

– 500/400 m row

– 20-15-10-5 shoulder to overhead (115/75, 95/65, 75/55)

Fitness & Performance

C) 3 sets:

– 10 reverse snow angels

– 10 deadbugs

– 20 sec/side side plank

Fitness

30 min AMRAP

– 400m row

– 10 wallballs 

– 8 dDB hang power cleans

– 6 up/downs

– 400m run

– 10 alt DB snatch

– 18 single unders 

– 6 hanging knee raises

Performance

30 min AMRAP

– 500/400m row

– 12 wallballs (20/14)

– 9 hang power cleans (95/65, 75/55)

– 6 up/downs

– 400m run

– 12 alt DB snatch (50/35)

– 18 double unders 

– 6 toes to bar

Fitness & Performance

A) E2M x 8 sets:

– 2-3 bench press @ 80-85%

After odd sets:

– 6-10 tall kneeling banded lat pull-downs (black/green)

After even sets:

– 6-10 band pull aparts (red/orange)

Fitness

B) 12 min AMRAP

– 12/9 cal row

– 9 RKB swings

– 6 push-ups

– 3 box step overs 

Performance

B) 12 min AMRAP

– 15/12 cal row

– 12 RKB swings (70/44, 53/35)

– 9/7 push-ups

– 6 box jump overs (24/20”)

Fitness

E10M x 3-4 sets:

– 50 single unders

– 300m run

– 25 cal row

– 15 wallballs (20/14)

– 10 up/downs

Performance

E10M x 3-4 sets:

– 50 double unders

– 400m run

– 30/25 cal row

– 20 wallballs (20/14)

– 10 burpees over the rower

Fitness 

A) E2M x 8 sets (4 each, alternating)

Station 1:

– 8/side front foot elevated split squats

– 30 sec side plank R

Station 2:

– 8-12 L-seated DB press

– 30 sec side plank L

Performance

A) E2M x 8 sets

– 2 front squats @ 80-90%

*Heavier than last week

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-16 incline DB press @ 2 RIR

– 12-16 alternating goblet hold lateral lunges

– 8-16 bent over BB rows

– 4/side half kneeling pallof press w/ 4 sec hold

OR

Conditioning Option

3 rounds for time:

– 500/400m row/ski or 1000/800m AB

– 15-12-9 thrusters

– 9-12-15 up/downs