WOD

Fitness

A) E2.5M x 6 sets:

– 5 deadlifts (challenging weight)

– 8-10 L-seated band rows

 

B) 3 rounds for time:

– 500m row

– 12 KB deadlifts (tough weight)

– 24 box step-ups

 

Performance

A) E2.5M x 6 sets:

– 5 deadlifts @ 70-75%

– 8-10 L-seated band rows

 

B) “Christine”

3 rounds for time:

– 500m row

– 12 deadlifts (bodyweight)

– 21 box jumps + step down (24/20”)

 

*This is a tester so treat it as such. 

 

Fitness & Performance

C) 3 sets for quality:

– 20 banded sissy squats

– 10 reps each of DB delt triad

Performance & Fitness

A) E2MOM x 5 sets:

– 5 push press

– 8 bent over double DB/KB rows w/ pause

 

Fitness

B) EMOM x 10-20 sets

– 3 DB hang power cleans

– 5 DB push press

– 5 pull-ups

– 7 air squats

 

Performance

B) EMOM x 10-20 sets

– 1 power clean

– 3 shoulder to overhead (80% of part A weight)

– 5 pull-ups

– 7 air squats

Fitness

A) E2.5M x 5 sets:

– 5-10 bench press

– 8-10 ring rows

 

Performance

A) E2.5M x 5 sets:

– 1 RIR bench press @ 75%

– 8-10 horizontal ring rows

 

Fitness & Performance

B) 3 sets for quality:

– 20 DB/KB weighted walking lunges

– 10-20 tall kneeling banded pull-downs

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP banded overhead tricep extension

– 30 sec AMRAP banded lying bicep curls

 

Conditioning Option:

– 20/40 x 8 sets bike or row

*20 sec of work should be harder than last weeks 30 (90-95% pace)

Fitness

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side)
• 6 box step-ups

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press
• 6 box step-ups

 

Performance

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 5 strict pull-ups

– 10 weighted sit-ups

– 15 air squats

R3M

6 min AMRAP:

– 800m run, then in remaining time:

• 10 DB goblet hold reverse lunges
• 10/8 push-ups

R3M

6 min AMRAP:

– 1000/800m row, then in remaining time:

• 10 DB hang clean + push press (5/side @ 50/35)
• 5 box jumps + step down (24/20”

Fitness

A) E2.5M x 5 sets:

– 8 wide stance goblet hold box squats (knee 

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 KB front squat

– 2 kip to knee tuck

– 30 single unders

*Add 1 front squat every round

 

Performance

A) E2.5M x 5 sets:

– 5 back squats @ 70-75%

– 8-12 DB floor press

 

B) 10 min AMRAP:

– 2 front squats (95/65)

– 2 toes to bar

– 20 double unders

*Add 2 front squars and toes to bar every round.

*Front squats should be taken off ground.

Fitness

A) E90S x 4 sets each:

1: 16 alternating tall kneeling DB piston presses + 16 mountain climbers

2: 8 bent over DB rows + 16 alternating reverse lunges (w/ DBs if able)

 

B) E6M x 3 sets:

– 400m row

– 15 RKB swings

– 12 DB push press

– 9 NPU burpees

 

Performance

A) E90S x 8 sets:

– 1 clean + 1 jerk @ 60-85+%

 

B) E6M x 3 sets:

– 500/400m row

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

– 9 shoulder to overhead

– 8 burpees over the bar

Fitness

A) E2.5M x 5 sets:

– 8-10 double KB deadlifts (tough)

– 8-10 DB Tate presses

 

B) For time:

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

– 200m run

– 10 wallballs

– 10 RKB swings

 

Performance

A) E2.5M x 5 sets:

– 6 deadlifts @ 70%

 

B) For time:

– 800m run

– 40 wallballs (20/14)

– 40 RKB swings (53/35)

– 600m run

– 30 wallballs

– 30 RKB swings

– 400m run

– 20 wallballs

– 20 RKB swings

Fitness

A) E30S x 4 sets each

1: 8 strict BB presses (heavier than last week)

2: 8 tall kneeling band pull-down

3: 16 sandbag weighted glute bridges

4: 20 sec floor FLR

 

Performance

A) E30S x 16 sets:

– 1 power snatch @ 60-80%

 

Fitness & Performance

B) 3 sets for quality:

– 8/side DB box step downs (knee height)

– Defranco DB shoulder shocker 2.0

• 7 iso-lateral raise
• 7 Cuban press
• 7 eccentric lateral raise

 

C) Strength Option – 3 sets for quality:

– 30 sec AMRAP tricep banded push down

– 30 sec AMRAP BB curls

 

Conditioning Option:

– 30/30 x 10 sets bike or row