WOD

OPEN GYM 10-12PM

Fitness

10 min AMRAP

– 6 strict pull-ups

– 10 box step ups 

– 12 cal row

R5M

10 min AMRAP

– 200m run

– 10 SA DB hang clean + push press (5/side)

– 5 burpees

R5M

10 min AMRAP

– 30 single unders

– 15 air squats

– 10 push-ups (elevated if needed)

 

Performance

10 min AMRAP

– 5 pull-ups

– 10 box jump overs (24/20”)

– 15/12 cal row

R5M

10 min AMRAP

– 200m run

– 10 SA DB hang clean + push press (5/side @ 35/25)

– 5 burpee + box jump over

R5M

10 min AMRAP

– 40 double unders

– 20 air squats

– 10 push-ups

 

RX+ perform 5 CTB pull-ups or 3 bar MU and use 50/35 DB.

 

Fitness

A) E90S x 4 sets each

Station 1: 8-12 neutral grip incline bench press w/ pause

Station 2: 12-16 weighted walking lunge

 

Performance

A) E90S x 8 sets:

– 3 hang power snatch

*Start light and fast then build to moderate weight. Goal is to keep power production high.

 

Fitness & Performance

B) Strength option

3-4 sets for quality:

– 15-20 double KB/trap bar/double farmer handle deadlift @ 1010 tempo

– 10-15 DB squeeze bench press (Fitness: 10-15 DB skullcrushers)

– 10-15/side SL seated banded hamstring curls

– 10-15 banded compound rows

 

B) Conditioning option

E2M x 8-10 sets:

– 250/200m row/ski, 500/400m AB

*Use a different machine than last week.

 

Fitness & Performance

A) E3M x 4 sets:
– 8-12 seated BB press (tough)

– 8/side B-stance DB Romanian deadlifts

*Heavier than last week (9/29)

 

Fitness

B) For time:

– 600m run

– 30 RKB swings

– 60 single unders

– 30 RKB swings

– 600m run

 

Performance

B) For time:

– 800m run

– 40 RKB swings (53/35)

– 80 double unders

– 40 RKB swings

– 800m run

 

Fitness

E8M x 4-5 sets:

– 16/12 cal row

– 16 goblet hold reverse lunges

– 16 DB snatch

– 16 BB push press

*Switch order every set. 

 

Performance

E8M x 4-5 sets:

– 20/16 cal row

– 20 goblet hold reverse lunges (50/35)

– 20 DB snatch

– 20 shoulder to overhead (75/55)

*Switch order every set. 

 

 

Fitness

A) E2M x 8 sets:

– 6 front squats (BB or double KB @ tough weight)

After sets 1, 3, 5, 7:

– 16 alternating top down DB floor press w/pause

After sets 2, 4, 6, 8:

– 16 alternating top down DB bent over rows

 

B) 12 min AMRAP:

– 2 goblet squats

– 2 ring rows

– 2 box step ups

– 20 single unders

*Add 1 rep to each movement each round except for double unders.

 

Performance

A) E2M x 8 sets:

– 4 front squats @ 80%

 

B) 12 min AMRAP:

– 1 front squat (115/75, 95/65, 75/55)

– 1 strict pull-up

– 1 box jump over (24/20”)

– 20 double unders

*Add 1 rep to each movement each round except for double unders.

Fitness

A) E2.5M x 5 sets:

– 6-10 RIR close grip bench press (heavier than 9/25)

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 200m row

2: 10-15 hanging knee raises or lemon squeezes

3: 10-15 dips

4: 10-15 push-ups

5: rest

 

Performance

A) E2.5M x 5 sets:

– 1 RIR close grip bench press @ 70-75%

– 6-10 double KB/DB bent over rows

 

B) EMOM x 4 sets:

1: 250/200m row

2: 10-15 toes to bar

3: 10-15 ring dips

4: 10-15 push-ups

5: rest

Fitness

A) E3M x 4 sets:

– 10 BB or double KB deadlifts

– 8-12 seated DB presses

*DLs should be heavier than last week.

 

Performance

A) E3M x 4 sets: 

– 10 deadlifts @ 62.5-67.5%

 

Fitness & Performance

B) 3-4 sets for quality:
– 15-20 heavy goblet/sandbag squats @ 1010 tempo

– 10-15 DB Tate presses

– 1 lap heavy sled drag down and back

– 10-15 inverted BB row from rack

 

B) Conditioning option

E2M x 8-10 sets:

– 250/200m row/ski, 500/400m AB