WOD

Fitness

6 rounds for time with a partner:

– 200m row

– 8 up/down DB devil press 

– 10 single DB/unweighted box step-overs 

+

6 rounds for time with a partner:

– 200m run or 400m bike

– 15 wallballs 

– 10 hanging knee raises

*Switch partners every movement

Performance

6 rounds for time with a partner:

– 250/200m row

– 10 DB devil press (35/20s)

– 10 DB box step overs (20/16”)

+

6 rounds for time with a partner:

– 200m run or 500/400m bike

– 20 wallballs (20/14”)

– 15 toes to bar

*Switch partners every movement

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

B) Strength Option

3-4 sets for quality:

– 10-15/side SA banded tricep push-downs (red)

– 20 DB walking lunges

– 10 2 up 1 down ring rows

– 10 L-seated up and overs

OR

Conditioning Option

20 min AMRAP:

– 250/200m row, 200m run or 500/400m bike

– 6 pull-ups

– 12 push-ups

– 18 air squats

RX+ perform with reps of 10-20-30 

Scale with elevated push-ups if needed

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8 lateral DB raises

– 8/side SA KB suitcase high steps

B) E60S x 10-20 sets:

– 2 up/down DB devil press

– 4-6 wallballs 

– 4 ring or inverted BB rows

Performance

A) E3M x 6 sets:

– 4 back squats @ 2 RIR or 80%

B) E60S x 10-20 sets:

– 2 DB devil press (35/20s)

– 6 wallballs (20/14)

– 4 ring or inverted BB rows

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:
– 400m row

– 5 DB hang power cleans + 5 DB front squats + 5 DB push press

– 200m run (sub 500m bike)

– 32 single unders

Station 2: 

– 400m run (sub 1000/800m bike)

– 5 hanging knee raises + 10 box step-ups + 5 hanging knee raises + 10 lemon squeezes

– 200m row

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:
– 500/400m row

– 5 hang power cleans + 5 front squats + 5 shoulder to overhead (115/75, 95/65, 75/55)

– 200m run (sub 500m bike)

– 40 double unders

Station 2: 

– 400m run (sub 1000m bike)

– 5 toes to bar + 10 box step-ups + 5 toes to bar + 10 lemon squeezes

– 250/200m row

– 40 double unders

Fitness & Performance

A) E3M x 5 sets:

– 2-3 bench press

– 3 negative or 5 weighted strict pull-ups

– 8 banded face pulls w/ pause

*Bench press heavier than last week (80-85+%)

Fitness

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 dips

– 9-12 strict pull-ups

– 6 dips

– 3 burpees

Performance

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 6 ring dips

– 12 pull-ups

– 6 ring dips

– 6 burpees to target

*RX+ complete with CTB pull-ups

A) E3M x 6 sets:

– 4 deadlifts @ 2-3 RIR or 65-70%

After odd sets:

– 10/s SA DB strict overhead press

After even sets:

– 10 L-seated band rows (green)

B) E3M x 4-8 sets:

– 200m row

– 12 RKB swings

– 8 DB push press 

– 4 lemon squeezes

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 2 RIR or 80%

*Heavier than 7/3

B) E3M x 4-8 sets:

– 250/200m row

– 15 RKB swings (53/35)

– 10 DB push press (35/20s)

– 5 lemon squeezes

Fitness

A) E2.5M x 6 sets

Even:

– 8/side front foot elevated split squats

Odd: 

– 8-12 DB bench press w/ pause

– 8-12/side SA half kneeling banded vertical lat pull-downs

Performance

A) E2.5M x 6 sets:

Sets 1&2: 3 position clean (high, hang, floor = 3 reps)

Sets 3&4: 2 position clean (hang, floor = 2 reps)

Sets 5&6: 1 clean (floor)

*Receive in squat if able

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 10/side bird dog DB row

– 10-15 banded tricep push-downs (green/red)

– 10/side banded TKEs (green)

OR 

Conditioning Option

E5M x 3-5 sets:

– 500/400m row/ski, 1000/800m bike or 400m run

– 12 double KB deadlifts 

– 12 inverted BB rows

– 12 single arm DB push press (6/side @ 50/35, 40/25, 35/20)

Fitness & Performance

A) E2M x 8 sets

Odd

– 10-15 DB incline press

– 10 chest supported DB rows

Even

– 10 double KB RDLs

*Move weight in a controlled fashion on the eccentric

Fitness

B) 20 min AMRAP:

– 12 DB hang power snatch (6/6)

– 10 prisoner reverse lunges

– 8 lemon squeezes or abmat sit-ups

– 200m run or 500/400m bike

Performance

B) 20 min AMRAP:

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

– 10 DB goblet hold reverse lunges

– 8 lemon squeezes

– 200m run or 500/400m bike