WOD

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses

2: 8 tall kneeling band pull-down

3: 20 sec side plank R

4: 20 sec side plank L

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

 

*Scale to 400-300-200m runs if needed. 

 

Performance

A) E30S x 16 sets:

– 1 hang power snatch @ 60-80%

 

B) For time:

– 600m run

– 40 DB SA hang power cleans (20/arm, 50/35)

– 400m run

– 40 DB SA push press (20/arm)

– 200m run

– 30 DB SA push press

– 400m run

– 30 DB SA hang power cleans

– 600m run

Fitness

A) E3M x 4 sets:

– 10-16 bench press

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 15/12 cal row

– 15 RKB swings

– 12 walking lunges (weighted if able)

– 9/7 push-ups

R60S

 

Performance

A) E3M x 4 sets:

– 2 RIR bench press @ 65%

– 8-12/side bent over DB/KB rows

 

B) 5 rounds for time:

– 18/15 cal row

– 15 RKB swings (70/44)

– 12 DB walking lunges 

– 9/7 deficit push-ups

R60S

 

*Use 25-45 plates for deficit. 

*Use a challenging weight on lunges that you can still keep your technique locked in with. 

Fitness

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort banded chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort (5 DB hang power cleans + 5 push-ups)

R90S

 

Performance

4 sets total:

Against a 3 minute running clock:

– 500/400m row

– max effort chest to bar pull-ups

R90S

Against a 3 minute running clock:

– 400m run

– max effort power cleans (185/125, 155/105, 135/95, 115/75)

R90S

 

Fitness

A) E3M x 4 sets:

– 8/side split squats (regular, front or rear elevated)

– 8-16 push-ups (elevated if needed)

 

B) 10 rounds for time:

– 6 goblet squats

– 6 lemon squeezes or sit-ups

– 30 single unders

 

Performance

A) E3M x 4 sets:

– 8 back squats @ 65%

– 8-16 banded push-ups

 

B) 10 rounds for time:

– 3 front squats (from floor)

– 5 toes to bar

– 20 double unders

*Make front squat weight tough but keep UB.

Fitness

@ 0:00

2 rounds for time:

– 400m run

– 20 deadlifts DB/KB deadlifts

– 15 box step ups

@ 12:00

2 rounds for time:

– 400m run

– 15 BB push press

– 10 NPU burpees over the barbell

@ 24:00

1 round for time:

– 400m run

– 20 deadlifts

– 15 box step ups

– 500/400m row

– 15 BB push press

– 10 burpees over the barbell

 

Performance

@ 0:00

2 rounds for time:

– 400m run

– 25 deadlifts (135/95, 115/75, 95/65)

– 20 box jumps + step down

@ 12:00

2 rounds for time:

– 500/400m run

– 15 shoulder to overhead (135/95, 115/75, 95/65)

– 10 burpees over the barbell

@ 24:00

1 round for time:

– 400m run

– 25 deadlifts

– 20 box jumps + step down

– 500/400m row

– 15 shoulder to overhead

– 10 burpees over the barbell

 

Fitness

A) E90S x 4 sets each

1: 8 DB power cleans + 8 DB push press

2: 8 DB renegade rows + 16 DB Russian twists (single)

 

Performance

A) E90S x 8 sets:

– 1 pause clean + 1 clean + 1 jerk @ 60-80+%

 

Fitness & Performance
B) 3 sets for quality:

– 8/side single leg BB/DB box step up (knee height)

– 6-8/side KB windmills

– lateral sled drag down and back

– 8-12 ring or close grip supinated pull-ups

Fitness

1: 15 medball squats

2: 12/9 or 10/7 cal row

3: 9 lemon squeezes + 6 NPU burpees 

4: 50 single unders

5: rest

*Scale single unders down if needed 

 

Performance

EMOM x 5-7 sets

1: 15 wallballs (20/14)

2: 12/15 cal row

3: 6-9 toes to bar + 6 burpees 

4: 50 double unders

5: rest

 

*RX+ complete 20-15/12-10+10 reps

*Scale DUs down if needed

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12 DB seated overhead tricep extensions

– 8-12 close grip supinated pull-ups

*DLs are 5% heavier than last week.

 

B) For time:

– 400m run

– 20 RKB swings (53/35)

– 30 KB push press (15/side)

– 40 goblet squats

– 400m run

– RKB swings

– 30 push press (15/side)

– 20 goblet squats

– 400m run

*scale run to 300s and 600m if needed.

 

Performance

A) E4M x 4 sets:

– 8 deadlifts @ 65%

– 8-12 DB seated overhead tricep extensions

– 8-12 close grip supinated pull-ups

*DLs are 5% heavier than last week.

 

B) For time:

– 400m run

– 20 RKB swings (53/35)

– 30 KB push press (15/side)

– 40 goblet squats

– 400m run

– RKB swings

– 30 push press (15/side)

– 20 goblet squats

– 400m run