WOD

Fitness

– 400m row

– 12 alt. DB hang power snatch 

– 12 goblet squats

– 400m run

– 12 ring dips

– 12 abmat sit-ups

– 36 single unders

Performance

E12M x 3-4 sets:
– 500/400m row

– 12 alt. DB hang power snatch (50/35)

– 16 goblet squats

– 400m run

– 12 ring dips

– 16 abmat sit-ups

– 48 double unders

Fitness & Performance

A) E4M x 4 sets:

– 10/side KB wall assisted Romanian deadlift

– 10-20 DB incline press w/ pause

– 5-10 strict or 3-5 negative pull-ups (on BB off rack)

*Last time through these movements

Fitness

B) E90S x 10-15 sets:
– 8 RKB swings

– 6 ring rows

– 6 push-ups

– 4 box step-ups

Performance

B) E90S x 10-15 sets:
– 8 RKB swings (heavy)

– 4 pull-ups

– 6 push-ups

– 4 box jump overs (24/20”)

RX+ perform 1 more rep on each movement w/ CTB pull-ups

Fitness

A) E4M x 4 sets:

– 8 back or box squats

– 16-24 alt DB tall kneeling overhead piston press

– 16-24 alt KB gorilla rows

B) 3 rounds for time:

– 40-30-20 cal row

– 30-20-10 wallballs in UB sets of 10

– 20-15-10 hanging knee raises in UB sets of 5

Performance

A) E4M x 4 sets

Set 1: 8 back squats (building set)

Set 2-4: 8 front squats @ 2-3 RIR

B) 3 rounds for time:

– 50-40-30 cal row

– 40-30-20 wallballs (20/14)

– 30-20-10 toes to bar

Fitness

30 min AMRAP w/ a partner:

– 12/9 cal row

– 10 KB deadlifts

– 8 single arm DB hang power cleans

– 6 hanging knee raises

– 4 up/downs

*switch after each movement

Performance

30 min AMRAP w/ a partner:

– 15/12 cal row

– 12 deadlifts (115/75, 95/65, 75/55)

– 9 hang power cleans

– 6 toes to bar

– 3 burpees over the barbell

*switch after each movement

*RX+ use 135/95

A) E2M x 6 sets 

– 5-4-3-2-1-1 push press

After even sets:

– 10 banded face pulls

After odd sets:

– 5/side single leg hip extension w/ 3 sec pause (off bench)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 5 DB hang power clean & push press

Even sets: 12/9 cal row + 5 burpees over the barbell

Performance

A) E2M x 6 sets 

– 5-4-3-2-1-1 push press

*Build to a tough single

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 5 TnG power clean & push jerk (115/75, 95/65)

Even sets: 15/12 cal row + 5 burpees over the barbell

RX+ use 135/95

Fitness

E12M x 3-4 sets:
– 400m run

– 12 DB thrusters (35/25s)

– 12 strict pull-ups

– 400m row

– 12 plate ground to overhead 

– 12 lemon squeezes

– 30 single unders

Performance

E12M x 3-4 sets:
– 400m run

– 15 DB thrusters (35/25s)

– 15 pull-ups

– 500/400m row

– 15 plate ground to overhead (45/35)

– 15 lemon squeezes

– 45 double unders

Fitness & Performance

A) E4M x 4  sets:

– 8/side split squats (regular or rear foot elevated)

– 4 DB batwing rows (5 sec pause)

– 8-12 BB Bradford presses

*Tough is relative to fitness level. Use a deficit or add elevation.

Fitness

B) 18 min AMRAP

– 12/9 cal row

– 10 RKB swings (heavy)

– 8 push-ups

– 6 box step-ups

Performance

B) 18 min AMRAP

–  15/12 cal row

– 12 RKB swings (heavy)

– 9 push-ups

– 6 box jump overs (24/20”)

Fitness

At 0:00

– 800 m row, then 3 rounds:

• 12 RKB swings 
• 10 box step-ups
• 8 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 12 push-ups
• 10 goblet squats
• 8 lemon squeezes or abmat sit-ups

At 24:00

– Run or row (you pick), then 3 rounds:

• 12 wallballs 
• 10 DB SA hang clean and jerk (5/5)
• 8 up/downs

Performance

At 0:00

– 1000/800m row, then 3 rounds:

• 15 RKB swings (53/35)
• 12 box jump overs (24/20”)
• 9 pull-ups

At 12:00

– 800m run, then 3 rounds:

• 15 push-ups
• 12 goblet squats
• 9 lemon squeezes

At 24:00

– Run or row (you pick), then 3 rounds:

• 15 wallballs (20/14)
• 12 DB SA hang clean and jerk (6/6 @ 50/35)
• 9 up/downs