WOD

Fitness

For time in teams of three:

– 1200/900m row (in 200/150m splits)

– 90 DB snatches

– 1200m run (in 200m splits)

– 90 strict pull-ups/ring rows

– 1200/900m row (in 200/150m splits)

– 90 wallballs 

– 1200m run (in 200m splits)

– 90 burpees

 

Performance

For time in teams of three:

– 1500/1200m row (in 250/200m splits)

– 120 DB snatches (50/35)

– 1600m run with medball(in 200m splits)

– 120 pull-ups

– 1500/1200m row (in 250/200m splits)

– 120 wallballs (20/14)

– 1600m run with medball (in 200m splits)

– 120 burpees over the rower

 

Fitness

A) EMOM x 10 min (5 sets each)

Station 1: 8 snatch grip hover Romanian deadlifts

Station 2: 8 DB bench press

 

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 hanging knee raise

– 4 DB devil presses 

 

PerformanceA) EMOM x 10 sets

– 1 pa

use snatch

*Go by feel. Build to a heavy but sharp single.

 

B) E3M x 4-7 sets:

– 12/9 cal row

– 8 toes to bar

– 4 DB devil presses (35/25s)

 

RX+ row 15/12 calories and use 50/35s.

 

Fitness

A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 12 alternating banded psoas marches

 

B) 12 min AMRAP:

– 3 strict

– 6 push-ups

– 9 medall squats

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 92-96%

Sets 2-4: 3 @ 86%

 

B) 12 min AMRAP:

– 3 weighted pull-ups 35/25 (sub w/ unweighted pull-ups)

– 6 push-ups on DBs

– 9 goblet squats

Fitness 

A) E3M x 4 sets – deadlift
– 5 deadlifts @ 3011 tempo (moderate to heavy)

– 6/side single leg glute bridges w/ pause

– 7 ring reverse flys

 

Performance

A) E3M x 4 sets – deadlift
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82% 

 

Fitness & Performance

B) 3 sets for quality:
– 1 length sandbag hug walk + 3 squats per line

– 10-15 DB lat pull-overs

– 1 lap waiters carry w/ contralateral KB front rack hold

– max effort diamond push-ups @ 1111 tempo

Fitness

TBA

 

Performance

TBA

 

Fitness

A) E3MOM x 4 sets

– 10-8-6-4 back squats 

– 8/side side plank + DB powell raise 

 

Performance

A) E3M x 4 sets – back squat
Set 1: 1 @ 92%

Sets 2-4: 3 @ 82%

 

Fitness & Performance

B) 3 sets for quality:

– 1 length AHAP double KB front rack walk w/ 3 squats per line

– 1 length bent over hand over hand sled pull

– 3/side alternating atlas stone ground to shoulder

– 6/side TGUP sit-ups

Fitness

E90S x 4-5 sets

1: 200m run

2: 15 DB push press

3: 20 wallballs

4: 25 medball sit-ups

5: 30 RKB swings

6: rest

 

Performance

E90S x 4-5 sets

1: 200m run

2: 15 shoulder to overhead (95/65) 

3: 20 toes to bar

4: 25 wallballs (20/14)

5: 30 RKB swings (53/35)

6: rest

 

RX+ use 115/75 BB, 70/44 KB

Fitness

A) E2MOM x 4 sets each

Station 1: 10 double KB front rack squats + 6 body saws

Station 2: 10 double DB RDLs + 10-20 second high knee/L hang

 

B) 3 rounds for time:

– 400m row

– 15-12-9 DB hang squat cleans

– 15-12-9 push-ups 

 

Performance

A) E2MOM x 4 sets:

– 1 clean pull to below knee + clean pull to above knee + clean

*work from 60-75%

+

E2MOM x 4 sets:

– 1 clean @ 80, 85, 90, 90+%

 

B) 3 rounds for time:

– 500/400m row

– 15-12-9 squat cleans (135/95)

– 15-12-9 ring dips