WOD

Fitness

A) E4M x 3 sets:

– 12 Romanian deadlifts (BB or double DB/KB)

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 8 double KB/DB deadlifts

– 9 perfect push-ups

– 10 prisoner reverse lunges

Performance

A) E4M x 3 sets:

– 12 Romanian deadlifts @ 55-60%

– 8-12 supinated pull-ups (weighted, BW, or banded)

– 8-12 seated DB lateral raise

B) 9 minute AMRAP:

– 9 double KBdeadlifts (53/35)

– 9 double DB push press (35/25s)

– 9 box jumps w/ step down (20/16”)

RX+ perform 6 HSPUs, 24/20” box jumps

Fitness & Performance

C) 3 sets:

– 10 candlesticks

– 10 banded glute bridge w/ 10 second hold on final rep

– 20 band pull-aparts

A) E4M x 4 sets:

– 6 bench press 

– 8-10/side bent over DB/KB row

– 20 sec/side side plank

B) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (in sets of 5/hand)

– 30-20-10 push-ups

Performance

A) E4M x 4 sets:

– 6 bench press 70-75% 

– 8-10/side bent over DB/KB row

B) ) 3 rounds for time:

– 400m run

– 30-20-10 SA DB hang cleans (50/35 in sets of 5/hand)

– 30-20-10 chest to ground push-ups

Fitness & Performance

“Fight Gone Bad”

3 rounds for total reps:

– 1 minute wallballs (20/14)

– 1 minute KB sumo deadlift highpulls (70/53)

– 1 minute box jumps (20 in)

– 1 minute push press (75/55)

– 1 minute row for calories

– 1 minute Rest

Fitness

A) E4M x 4 sets:

– 6 BB or goblet box squats 

– 7/side single arm ring rows

– 8/side single arm DB floor press w/ pause

*Box squats should be heavier than last week.

B) E4M x 4-5 sets:

– 15/12 cal row

– 12 wallballs (20/14)

– 9 hanging knee raises or lemon squeezes

Performance

A) E3.5M x 4 sets:

– 6 back squats 72.5-77.5%

B) E4M x 4-5 sets:

– 20/15 cal row

– 15 wallballs (20/14)

– 10 toes to bar

Fitness

A) E2M x 8 sets (4 each)

Odd sets: 16 alternating top down DB incline press

Even sets: 8 bent over BB rows w/ pause

B) E3MOM x 4-7 sets:

– 250/200m row

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

– 6 up/down to box step up

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause split jerk + 2 split jerks

Sets 5-8: 2 split jerks

B) E3MOM x 4-7 sets:

– 250/200m row

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

– 6 burpee box jump overs 

*RX+ use 135/95 or 155/105.

Fitness

A) E2M x 4 sets each

Station 1:

• 6-8/side DB box step-ups

Station 2:

• 10-12 DB French press
• 10-12 tall kneeling banded lat pull-downs

*Same or heavier weight than last week.

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 4 DB hang squat clean 

– 5 push-ups

*Elevate push-ups if needed to keep unbroken. 

Performance

A) E2M x 8 sets:

Sets 1-4: 2 position clean (hang, floor)

Sets 6-8: 1 clean (floor)

*Receive cleans in a full squat if able

B) EMOM x 10-20 sets

– 3 strict pull-ups

– 3-4 DB hang squat clean (35/25s)

– 3-5 burpees

*RX+ use 50/35s.

Fitness & Performance

A) E3.5M x 4 sets:

– 12-16 DB/KB Romanian deadlifts

– 8-12 dips (weighted, BW, band, box)

– 8-12 L-seated band row w/ pause

*Heavier than 12/18

B) 5 rounds for time:

– 200m run

– 15 RKB swings (53/35)

– 12/9 push-ups

R60S

*RX+ use 70/44 w/ deficit push-ups or 6-9 HSPUs.

Fitness

E2M x 3-4 sets

Station 1: 24/18 or 20/15 cal row

Station 2: 12 DB thrusters + 9 strict pull-ups + 6 up/downs

Station 3: 300m or 200m run

Station 4: 12 RKB swings + 9 push-ups + 30 single unders 

Station 5: rest

Performance

E2M x 3-4 sets

Station 1: 30/24 cal row

Station 2: 12 thrusters (95/65) + 9 pull-ups + 6 burpees over the bar

Station 3: 300m run

Station 4: 15 RKB swings (53/35) + 12 push-ups + 30 double unders 

Station 5: rest

RX+: 40/30 cal row, 115/75 BB, 400m run, 70/44 KB and 50 double unders