WOD

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 9-12 strict pull-ups

– Row 200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 double DB hang power snatch 

– Run 200m or bike 500/400m

– 12 DB or prisoner reverse lunges

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 pull-ups (RX+: CTB pull-ups)

– Row 250/200m

– 9 lemon squeezes

Station 2:

– Run 200m or bike 500/400m

– 9 BB hang power snatch (95/65, 75/55)

– Run 200m or bike 500/400m

– 12 BB back rack reverse lunges

*Please don’t drop weights lighter than 25s

Fitness & Performance

A) E3.5M x 5 sets:

– 5 BB bench press @ 75-80% 1RM

OR

– 10/side SA DB bench press

Then…

– 5 weighted or 3 negative pull-ups

– 10 banded face pulls

Fitness

B) E5M x 3-5 sets:

– 400m row

– 16 RKB swings

– 12 push-ups

– 8 box step-ups

Performance

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 15/12 push-ups

– 10 box jump overs (24/20”)

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

B) 3 rounds for time:

– 400m run

– 20-15-10 wallballs

– 15-10-5 double DB hang power cleans

Performance

A) E4M x 4 sets:

– 8 front squats @ 65+% 1RM

*Heavier than 9/26

B) 3 rounds for time:

– 400m run

– 30-20-10 wallballs (20/14)

– 15-10-5 hang power cleans (115/75, 95/65)

Fitness

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 200m

– 10 hanging knee raises

– Row 200m

– 10 box step-ups

Station 2:

– Run 200m or bike 500/400m

– 10 DB hang power snatch 

– Run 200m or bike 500/400m

– 10 dips

Performance

E5M x 6-8 sets (3-4 each)

Station 1:

– Row 250/200m

– 12 toes to bar

– Row 250/200m

– 12 MB box step-ups (20/14 to knee height)

Station 2:

– Run 200m or bike 500/400m

– 12 DB hang power snatch (50/35)

– Run 200m or bike 500/400m

– 12 ring dips

Fitness

A) E4M x 4 sets:

– 8/s split stance KB Romanian deadlifts

– 10 dips

– 10/side bent over DB rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 4 up/down DB devil cleans

– 6 DB push press

– 8 air squats

Performance

A) E4M x 4 sets:

– 2.2.2.2 power clean + push jerk clusters (touch and go)

*Rest 10 sec between each cluster of 2 reps

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 DB devil cleans (35/20s)

– 7 DB push press

– 9 air squats

Fitness & Performance

A) E4M x 4 sets:

– 6-8 BB bench press @65-70% 1RM

OR

– 16-20 top down DB bench press

Then…

– 10 tall kneeling banded lat pulldown

– 8/s SA shoulder external rotations (DB or iron plates)

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups

C) 3 sets for quality:

– 5/side TGUP sit-up (tough)

– 20 banded face pulls

Fitness

5 rounds for time w/ a partner

– 400m run

– 32 box step-ups

– 16 hanging knee raise 

– 16 up/downs

*The run is together while everything else is split

Performance

5 rounds for time w/ a partner

– 400m run

– 32 sandbag box step-ups (60/50 to knee height)

– 24 toes to bar 

– 16 burpees to target

*The run is together while everything else is split

Fitness

A) E4M x 4 sets:

– 8 BB front squats or 8-12 double KB front squats

– 10 DB incline presses

– 10 DB incline chest supported rows

Performance

A) E4M x 4 sets:

– 8 front squats @ 60-65% 1RM

*Heavier than 9/18

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy sled drag or push

– 10/s bent over banded tricep kick-backs

– 10 L-seated leg lift-overs

– 20 alt. DB curls

OR

Conditioning Option

10 rounds for time: 

– 10 cal row or bike

– 10 wallballs

– 10 abmat sit-ups