WOD

Fitness

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

Station 1:

– 400m run or 800m bike

– 16 SA DB hang power cleans (8/s)

– 12 SA DB push press (6/s)

– 12 DB or prisoner reverse lunges

– 12 ring or inverted BB rows

– 32 single unders

Station 2: 

– 400m row

– 16 wallballs

– 12 strict pull-ups

– 12-16 dips

– 8 burpees or up/downs

– 32 single unders

Performance

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

Station 1:

– 400m run or 1000m bike

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 SA DB push press (8/s)

– 16 DB reverse lunges

– 12 ring or inverted BB rows

– 32 double unders

Station 2: 

– 500m row

– 20 wallballs (20/14)

– 16 kipping or 12 strict pull-ups

– 12-16 ring dips

– 8 burpees

– 32 double unders

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups

Even: 12/9 cal row + 12-15 air squats

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 touch and go power snatches (95/65, 75/55) + 12/9 push-ups

Even: 15/12 cal row + 15 air squats

RX+ use 115/75 w/ 18 air squats

Please do not drop plates lighter than 25s.

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

– 4-8 strict/weighted or 2-4 negative pull-ups

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag (heavy)

– 10 ring face curls

– 10/side bent over SA banded tricep kick backs (small band)

– 10 slide hamstring curls

OR

Conditioning Option 

E5M x 3-5 sets:

– 400m run, 1000m bike or 500m row

– 16 weighted or unweighted box step ups (20/14 MB)

– 12 plate sit-ups w/ press at top (25/15)

*Can weight feet with DBs for sit-ups

Join us for the R.A.D. WOD at 5:45pm followed by a crawfish boil!

For time:

– 10 shuttle runs (down and back = 1)

– 50 wallballs

– 10 shutle runs

– 50/40 cal row

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

*Last day for these movements

Fitness

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet/air squats

– 4-6 push-ups

Performance

B) EMOM x 10-20 sets:
– 6 SA DB hang power snatch (3/3 @ 50/35)

– 6 goblet squats

– 6/4 push-ups

RX+ complete with rep scheme of 8-8-8/6

Fitness

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

Station 1:

– 400m run or 800m bike

– 5 up/down DB devil cleans

– 10 DB push press

– 10 DB or prisoner reverse lunges

– 10 ring or inverted BB rows

– 30 single unders

Station 2: 

– 400m row

– 15 wallballss 

– 10 dips

– 10 hanging knee raises

– 5 up/downs

– 30 single unders

Performance

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

Station 1:

– 400m run or 1000m bike

– 5 DB devil cleans (35/20s)

– 10 DB push press

– 10 DB reverse lunges

– 10 ring or inverted BB rows

– 30 double unders

Station 2: 

– 500m row

– 20 wallballss (20/14)

– 10 ring dips

– 10 toes to bar

– 5 burpees to target

– 30 double unders

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) 5 rounds for time:
– 200m run or 400m bike

– 12 RKB swings

– 10 box step ups

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:
– 200m run or 500/400m bike

– 15 RKB swings

– 12 box jump overs

– 9 lemon squeezes

R60S

Fitness

A) E3M x 5 sets:

– 5 front squats*

– 10 seated DB press

– 10 tough ring rows

*Sub 8 double KB pause front squats

Performance

A) E3M x 5 sets:

– 5 front squats @ 2-3 RIR or 75+%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy forward sled drag or push

– 10/s 10-15 DB tricep rollback extensions

– 10/s banded TKEs

– 10+ BB drag curls

OR

Conditioning Option

E5M x 3-5 sets:
– 400m run, 500/400m row or ski, or 1000/800m bike

– 12 plate ground to overhead

– 10 plate lunges (OH or at chest)

– 8 burpees

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 8, 10 or 12 DB hang power clean + push press 

– 250/200m row

– 12 goblet squats

– 30 single unders

Station 2:

– 250/200m row

– 8, 10 or 12 push-ups

– 200m run or 500m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB hang power clean + push press (6/6 @ 50/35)

– 250/200m row

– 12 goblet squats

– 30 double unders

Station 2:

– 250/200m row

– 16/12 push-ups

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders