WOD

Fitness

A) E3M x 6 sets:

– 4 back or box squats

– 8-12 DB seated Arnold presses

– 4 DB/KB batwing rows w/ 6 sec pause

Performance

A) E3M x 6 sets:

Set 1: 4 back squats (building set)

Set 2-5: 4 back squats @ 1-2 RIR

*heavier than 8/9

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap KB banded chaos carry (green)

– 12-16 alt goblet hold cossack squats

– 8-12 BB bradford presses

– 8-12/side rear delt DB row

OR 

Conditioning Option

10 rounds for time:

– 200m run

After odd sets – 

After even sets – 

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes

Fitness & Performance

6 min AMRAP

– 600m run, in remaining time AMRAP…

• 3 DB devil press (35/25s, Fitness – up/down)
• 6 box step-overs (20/16”)

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

• 12 wallballs (20/14)
• 6 up/downs

R3M

6 min AMRAP

– 6 push-ups

– 3 toes to bar

– 6 reverse lunges

R3M

6 min AMRAP

– 600m run, in remaining time AMRAP…

• 12 DB alt push press (6/side)
• 9 abmat sit-ups

R3M

6 min AMRAP

– 750/600m row, in remaining time AMRAP…

• 6 DB front squats
• 6 ring rows 

Fitness

A) E2M x 8 Sets

Odd sets:

– 8-12 BB Romanian deadlifts

– 12-16 banded tricep push-downs

Even sets:

– 8-12 goblet hold heel elevated squat

– 8-12 ring rows

*Last day for these movements

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

Performance

A) E2M x 8 sets

– 1 clean

*Receive in a squat if able. 

B) 5 rounds for time:

– 250/200 row

– 6 double DB hang squat cleans (35/25s)

– 9 pull-ups

– 12 lemon squeezes

R60S

RX+ sub 3 MUs for pull-ups and/or complete 6 rounds

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB bench press @ 1-2 RIR

– 8-12 tall kneeling banded lat pull-downs

– 10-14 banded face pulls

*Heavier than last week

Fitness

B) 3 rounds for time:

– 400m run

– 10 box step-ups

– 15 RKB swings

– 30 single unders

Performance

B) 3 rounds for time:

– 400m run

– 10 box jump overs (24/20”)

– 20 RKB swings (53/35)

– 40 double unders

RX+ use 70/44

Fitness & Performance

A) E4M x 4 sets:

– 6-10 BB bench press @ 1-2 RIR

– 8-12 tall kneeling banded lat pull-downs

– 10-14 banded face pulls

*Heavier than last week

Fitness

B) 3 rounds for time:

– 400m run

– 10 box step-ups

– 15 RKB swings

– 30 single unders

Performance

B) 3 rounds for time:

– 400m run

– 10 box jump overs (24/20”)

– 20 RKB swings (53/35)

– 40 double unders

RX+ use 70/44

Fitness

A) E3M x 5 sets

– 8/side DB split squats

– 16 alt KB gorilla rows

– 8-12/side half kneeling landmine presses

*Heavier than 8/11

B) E3M x 4-7 sets

– 12/9 cal row

– 5 DB hang power cleans 

– 6 dips or push-ups

– 7 air squats

Performance

A) E3M x 5 sets

– 1.1.1 power clean + push jerk clusters

*rest 10 sec between each quick set of singles

B) E3M x 4-7 sets

– 15/12 cal row

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

– 7 dips

– 9 air squats

Fitness

E10M x 3-5 sets:

– 50 single unders

– 300m run

– 25 cal row

– 15 wallballs (20/14)

– 10 up/downs

Performance

E10M x 3-5 sets:

– 50 double unders

– 400m run

– 30/25 cal row

– 20 wallballs (20/14)

– 10 burpees over the rower

Fitness

A) E4M x 4 sets:

– 8 deadlifts (building each set)

– 16 alt DB renegade rows

– 8-16 banded tricep push-downs

Performance

A) E4M x 4 sets

Set 1: 8 deadlifts (building set)

Sets 2-4: 8 deadlifts @ 2 RIR

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated goblet squats

– 8 hanging straight leg raise

– 8-16 dips

– 8-12 bent over BB rows w/ pause

OR

Conditioning Option

10 rounds for time:

– 10 cal row

– 5 up/down DB devil presses

– 10 prisoner reverse lunges

– 5 lemon squeezes