WOD

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) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 double DB hang power snatch

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 5-8: 1 hang snatch + 1 snatch

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 15-12-9-6 hang power snatch (95/65, 75/55)

*Please do not drop anything less than 25s from overhead.

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

Fitness

B) E60S x 10-20 sets:

– 6 RKB swings

– 4-6 wallballs

– 4 hanging knee raises

– 2 burpees or up/downs

Performance

B) E60S x 10-20 sets:

– 8 RKB swings (53/35)

– 6 wallballs (20/14)

– 4 toes to bar

– 2 burpees to target

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

Fitness

B) E3M x 5-8 sets:

– 12/9 cal row

– 10 SA DB hang power snatch (5/5)

– 5-10 dips

– 10 air squats

Performance

B) E3M x 5-8 sets:

– 15/12 cal row

– 10 SA DB hang power snatch (5/5 @ 50/35)

– 5-10 ring dips

– 10-15 air squats

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

Fitness & Performance

B) Strength Option

3-4 sets for quality:

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

– 10 DB RDLs

– 10 tough ring rows

– 1 lap reverse sled drag (heavy)

OR 

Conditioning Option

“Murph Prep”

3 rounds for time:

– 800m run, 1000m row or 2000m bike

– 3-2-1 rounds of…

• 5 pull-ups
• 10 push-ups
• 15 air squats

*Scale to 600m run, 750m row, or 1500m bike if needed

Fitness

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 20-15-10 wallballs

– 20-15-10 cal row

Performance

A) E3M x 8 sets:

– 3 front squats @ 3111 tempo

B) 3 rounds for time:

– 400m run or 1000/800m bike

– 30-20-10 wallballs (20/14)

– 30-20-10 cal row

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 400m bike

– 12 DB/KB thrusters (35/20s)

– 200m row

– 8-12 dips

– 30 single unders

Station 2:

– 250/200m row

– 8 DB up/down devil cleans

– 200m run or 400m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB/KB thrusters (35/20s)

– 250/200m row

– 8-12 ring dips

– 30 double unders

Station 2:

– 250/200m row

– 8 DB devil cleans

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 5 DB hang power clean + push press

– 4 hanging knee raises

– 3 burpees

– 2 hanging knee raises

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 split jerk

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk (tough)

– 4 toes to bar
– 3 burpees to target

– 2 toes to bar

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

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 RKB swings

– 5 push-ups

– 5 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 7/5 push-ups

– 7 air squats

RX+ complete with 70/44 KB