WOD

Fitness

A) E2M x 6 sets:

– 5 push press

After odd sets…

– 5 DB gorilla rows w/ 5 count pause

After even sets…

– 10 banded Spanish squats

B) E90S x 10-15 sets:

– 20 single unders

– 5 DB hang power cleans

– 4 shoulder to overhead

– 3 burpees over the barbell

*Scale up with reps of 25-5-5-5

Performance

A) E2M x 6 sets:

– 5 push press

*Build to a tough but fluid set of 5.

B) E90S x 10-15 sets:

– 20 double unders

– 5 hang power cleans (135/95, 115/75, 95/65)

– 4 shoulder to overhead

– 3 burpees over the barbell

*RX+ complete with reps of 25-5-5-5

Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 8-12 DB or regular box step overs 

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 12 alt. hang DB snatches

– 8-12 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 12 DB box step overs (50/35 to 20/16”)

– 8 toes to bar

Station 2:

– 400m run or 1000/800m bike

– 16 alt. hang DB snatches

– 8-12 ring dips

Fitness & Performance

A) E4M x 4 sets:

– 8/side SL wall assisted KB Romanian deadlifts

– 8-12 DB incline press @ 3011 tempo

– 8-12 tough ring rows

*Scale RDLs w/ foot on floor (kickstand style)

Fitness

B) E2M x 8-12 sets

Odd: 12/9 cal row + 10-15 RKB swings

Even: 12/9 cal row + 6 strict pull-ups + 8 push-ups + 10 air squats

Performance

B) E2M x 8-12 sets

Odd: 15/12 cal row + 15 RKB swings (53/35)

Even: 15/12 cal row + 6 pull-ups + 9/7 push-ups + 12 air squats

Fitness

E2MOM x 3-4 sets

1: 300m row

2: 8 DB hang power cleans + 8 DB push press + 8 NPU burpees

3: 300 or 200m run

4: 30 single unders + 8-12 hanging knee raises + 8-12 push-ups

5: rest

Performance

E2MOM x 3-4 sets

1: 375/300m row

2: 8 hang power cleans (115/75, 95/65) + 7 shoulder to overhead + 6 burpees over the barbell

3: 300m run

4: 30 double unders + 12 toes to bar + 15/12 HR push-ups

5: rest

RX+ sub 5 bMUs for T2B

Fitness & Performance

A) E2.5M x 8 sets:
– 3 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side)

– 9 lemon squeezes

Performance

B) 20 min AMRAP:

– 200m run

– 15 air squats

– 12 SA DB hang power clean + jerks (6/side @ 50/35)

– 9 lemon squeezes

Fitness

E5M x 6-10 sets (3-5 each)

Station 1:

– 400m row

– 10 box step-ups

– 10 strict pull-ups in UB sets of 5

Station 2:

– 400m run or 1000/800m bike

– 15 RKB swings

– 10 dips

Performance

E5M x 6-10 sets (3-5 each)

Station 1:

– 500/400m row

– 10 box jump overs (24/20”

– 10 pull-ups

Station 2:

– 400m run or 1000/800m bike

– 20 RKB swings (53/35)

– 10 ring dips

Fitness 

A) E3M x 5 sets:
– 5 BB back or box squats @ 3111 tempo

– 10/side half kneeling SA DB overhead press

– 10 ring rows

B) EMOM x 10-20 sets:

– 2 up/down DB devil cleans (35/20s)

– 4-6 wallballs

– 4 hanging knee raises

Performance

A) E3M x 5 sets:
– 5 back squats @ 3111 tempo

*start conservative and build 

B) EMOM x 10-20 sets:

– 2 DB devil cleans (35/20s)

– 6 wallballs (20/14)

– 4 toes to bar

Fitness & Performance

A) E4M x 4 sets:

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

– 12-16 DB floor press w/ pause

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

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 15 single unders

*Scale push-ups by elevating them if needed

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35s)

– 15/12 push-ups

– 21 double unders

*RX+ complete with 70/44s and/or deficit push-ups