WOD

Fitness

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 3-5 pull-up negatives (scale w/ band)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 12/9 cal row

– /9 push-ups

– 6 hanging knee raises

– 6 box step-ups

Performance

A) E3M x 6 sets:

Bench press wave

– 10-8-6-10-8-6 BB bench press wave

After odd – 5-10 strict ring pull-ups (weight if able)

After even – 10-20 banded face pulls

B) E3M x 4-8 sets

– 15/12 cal row

– 12/9 push-ups

– 6 toes to bar

– 6 box jump overs (24/20”)

Fitness

E12M x 3-4 sets:

– 600m run

– 20 DB/KB reverse lunges

– 15 strict pull-ups in UB sets of 5

– 10 burpees

– 20/16 cal row 

*Scale with 400m run, prisoner lunges, up/downs, and 16/12 cal row.

Performance

E12M x 3-4 sets:

– 600m run

– 30 DB/KB reverse lunges (35/25s)

– 15 burpee pull-ups

– 30/24 cal row

RX+ performs 15 burpee CTB pull-ups or 10/8 burpee muscle ups.

Fitness

A) E2.5M x 6 sets

– 8-6-4-8-6-4 deadlift wave

After odd sets – 

After even sets – 

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups

Performance

A) E2.5M x 6 sets:

– 8-6-4-8-6-4 deadlift wave

*Second wave should be heavier than first

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 air squats

– 6 push-ups 

RX+ complete with 70/44 KB and/or3 strict HSPUs

Fitness

EMOM x 5-8 sets:

1: 200/160m row

2: 8-10 DB thrusters 

3: 8-10 strict10 pull-ups

4: 8-10 box step-ups

5: 8-10 lemon squeezes

6: rest

Performance

EMOM x 5-8 sets:

1: 250/200m row

2: 10 DB thrusters (35/20s)

3: 10 pull-ups

4: 10 box jump overs (24/20”)

5: 10 lemon squeezes

6: rest

RX+ complete without rest for 8 sets.

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 4 rounds for time:

– 400m run

– 15-12-9-6 double DB hang power snatch

*Scale to 300m runs if needed

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 4 rounds for time:

– 400m run

– 15-12-9-6 hang power snatch (96/65, 75/55)

Fitness & Performance

A) E4MOM x 4 sets:

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 3-5 up/down DB devil presses

Even: 12/9 cal row + 30 single unders

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 5 DB devil presses (35/20s)

Even: 15/12 cal row + 30 double unders

Fitness

E90S x 4-7 sets

1: 150-200m row

2: 8-12 wallballs + 8-12 abmat sit-ups

3: 200m run (scale to top of fence)

4: 8-12 plate ground to overhead + 6 up/downs

5: rest

Performance

E90S x 4-7 sets

1: 250/200m row

2: 16 wallballs (20/14) + 8 toes to bar

3: 200m run

4: 12 plate ground to overhead (45/35) + 6 burpees to plate

5: rest

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

B) Strength Option

3-4 sets for quality:

– 10-15 OH banded tricep extensions

– 10/side rear foot elevated split squats

– 5/side wide stance pallof press @3030 tempo

– 10-15 bent over banded lat pull-downs w/ pause

OR

Conditioning Option

For time:

– 800m run

– 40 air squats

– 80 double unders (sub single unders)

– 40 SA DB hang power clean + jerk (20/side @ 50/35)

– 80 double unders (sub single unders)

– 40 air squats

– 800m run