WOD

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

B) 15 min AMRAP

– 1 DB hang squat clean 

– 3 strict pull-ups

– 5 dips

– 21 single unders

*Add 1 squat clean every set

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) 15 min AMRAP

– 1 squat clean (135/95, 115/95, 95/65)

– 3 pull-ups

– 5 ring dips

– 21 double unders

*Add 1 squat clean every set

*RX+ complete with 3 CTB pull-ups

Fitness & Performance

A) E4M x 4 sets:

– 8-12/side SA DB bench press w/ pause

– 3-4 negative or 4-8 weighted pull-ups

– 12 alternating goblet hold cossack squats

Fitness

B) E3M x 4-8 sets:

– 200m row

– 12 or 15 RKB swings

– 9, 12 or 15 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 9, 12 or 15 push-ups

For time with a partner:

– 1000m row (split)

– 100 RKB swings 

– 100 air squats

– 400m run (together)

– 60 push-ups

– 60 prisoner lunges

– 1000m row (split)

– 40 hanging knee raises

– 40 box step ups

– 400m run (together)

Performance

For time with a partner:

– 1000m row (split)

– 100 RKB swings (53/35)

– 100 air squats

– 400m run (together)

– 80 push-ups

– 80 prisoner lunges

– 1000m row (split)

– 60 toes to bar

– 60 box jump overs (24/20”)

– 400m run (together)

Fitness & Performance

A) E4M x 4 sets

– 8/side split squats

– 12-16 banded tricep push-down

– 8 ring face curls

*Split squats can be performed regular or rear foot elevated.

B) Strength Option 

3-4 sets for quality:

– 1 length hand over hand sled pull

– 16 alt. DB/KB death march (walking SL RDLs)

– 8/side banded diagonal chops (red band – high to low)

– 8-12/s lean away DB lateral delt raise

OR

Conditioning Option

EMOM x 4-5 sets:

1: 15/12 or 12/9 or 10/7 cal row

2: 10 or 8 DB thrusters (35/20s)
3: 40 or 30 or 20 double or single unders

4: 8 or 6 DB devil cleans

5: rest

Fitness

A) E2.5M x 6 sets

Odd: 

– 8-12 strict BB press

– 10/s SA half kneeling banded high row

Even:

– 8/s box step downs

*Only use a height/weight that doesn’t require pushing off floor

B) EMOM x 10-20 sets:

– 3 DB hang power clean + push press 

– 3 strict pull-ups

– 3 burpees (scale w/ 1-3 up/downs)

Performance

A) E2.5M x 6 sets

– 1 power clean + 1 split jerk

*Build to a heavy but technically sound set

B) EMOM x 10-20 sets:

– 3 TnG power clean + push jerks (135/95, 115/75, 95/65)

– 3 pull-ups

– 3 burpees over the barbell

*RX+ complete with CTB pull-ups

Fitness

30 min tester

15 min AMRAP:

– 200m row

– 12 SA DB hang power cleans + push press (6/side)

– 6 box step-ups

– 24 single unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 9 wallballs

– 6 hanging knee raises

– 24 single unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs

Performance

30 min tester

15 min AMRAP:

– 250/200m row

– 12 SA DB hang power snatch (6/side @ 50/35)

– 6 box jump overs (24/20”)

– 24 double unders

+ Right into…

15 min AMRAP:

– 200m run or 500/400m bike

– 12 wallballs (20/14)

– 6 toes to bar

– 24 double unders

*Bigger classes should pair up and use same equipment while starting on different AMRAPs

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 50-60% DL 1RM

– 8-12 dips

– 10-side bent over DB/KB rows

*Dips can be scaled any way to make the rep range tough

*Heavier than 8/18 if possible

Fitness

B) 4 rounds for time:
– 400m run or 500/400m bike

– 20-15-10-5 RKB swings

*Scale run to 300m if needed

Performance

B) 4 rounds for time:
– 400m run or 500/400m bike

– 28-21-14-7 RKB swings (53/35)

Fitness

A) E2.5M x 6 sets
Odd sets:

– 10/s half kneeling DB presses

– 10 KB goblet squats w/ pause

Even Sets:

– 10 bent over BB rows

– 5/s banded pallof press @ 5050 tempo (green or red)

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 double DB/kb hang squat cleans

– 10 push-ups (elevated if needed)

– 5-10 lemon squeezes

Performance

A) E2.5M x 6 sets

Sets 1&2: 2 x 3 stop clean (low hang, hang, high hang)

Sets 3&4: 2 x 2 stop clean (low hang, hang)

Sets 5&6: 2 x 1 stop clean (low hang

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 double DB/kb hang squat cleans (50/35s)

– 10 push-ups

– 5-10 lemon squeezes