WOD

Fitness

A) E4M x 4 sets:

– 6-10 bench press

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

*heavier on BP than last week

B) E90S x 10-15 sets:

– 6 plate ground to overhead 

– 5 wallballs 

– 4 hanging knee raises

– 3 up/downs

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75-80% 

– 8-12 bent over banded lat pull-down

– 8 chest supported Ys w/ pause (no weight/2.5s/5s)

B) E90S x 10-15 sets:

– 6 plate ground to overhead (45/35)

– 5 wallballs (20/14)

– 4 toes to bar

– 3 burpees to plate

Fitness

E8M x 4-6 sets:

– 200m row

– 12 DB goblet hold/prisoner reverse lunges

– 12 alt. DB snatch 

– 200m run

– 12 box step-ups

– 12 dips or push-ups

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 16 DB goblet hold reverse lunges

– 16 alt. DB snatch (50/35)

– 200m run

– 12 box jump overs (24/20”)

– 12 ring dips

*Switch the order every round.

*RX+ perform 16 reps of all movements.

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or dKB)

After Odd sets: 16 alt. tall kneeling DB piston presses

After Even sets: 8-12 tough ring rows

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 6 sets:

– 3 front squats @ 80-85+%

B) “Jackie”

For time:

– 1000m row

– 50 thrusters (45/35 – empty BB)

– 30 pull-ups

*Compare to 9/19/22

Fitness

6 rounds with a partner:

– 12/9 cal row

– 12 SA DB hamg power cleans

– 9-12 dips

+

6 rounds with a partner:

– 12/9cal row

– 9 goblet squats

– 6-9 strict pull-ups

*Alternate each movement.

Performance

6 rounds with a partner:

– 15/12 cal row

– 9 hang power cleans (115/75, 95/65, 75/55)

– 9-12 ring dips

+

6 rounds with a partner:

– 15/12 cal row

– 9 front squats

– 6-9 pull-ups

*Alternate each movement.

RX+ perform 3-6 bMUs instead of pull-ups

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) E90S x 10-15 sets:

– 20 single unders

– 3 DB hang power clean + push press

– 4 strict pull-ups

– 5 air squats

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) E90S x 10-15 sets:

– 20 double unders

– 3 power clean + push jerk (115/75, 85/65, 75/55)

– 4 pull-ups

– 5 air squats

RX+ use 135/95 w/ CTB pull-ups

Fitness

E8M x 4-6 sets:

– 200m row

– 16 wallballs

– 12 SA DB hang power cleans

– 200m run

– 12 hanging knee raise

– 8 up/downs

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 250/200m row

– 20 wallballs (20/14)

– 16 SA DB hang power cleans (50/35)

– 200m run

– 12 toes to bar

– 8 burpees over the rower

*Switch the order every round.

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 12-16 alternating low hold landmine lateral squats

*Scale with regular split squats

Even:

– 8-12 DB bench press

– 8-12 tall kneeling banded lat pull-down

B) 5 rounds for time:

– 200m run

– 8 double DB hang power snatches

– 12 DB/prisoner reverse lunges

R60S

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

*Receive as low as you’re able to with a focus on bar path. 

B) 5 rounds for time:

– 200m run

– 8 power snatch (95/65, 75/55, 65/45)

– 12 front rack reverse lunges

R60S

Fitness

A) E3.5M x 5 sets:

– 4-8 bench press (1 RIR)

– 2-4 supinated pull-up negatives (2-3 sec descent)

– 8-12 ring face pulls

B) 12 min AMRAP

– 10 RKB swings

– 8 push-ups

– 6 box step-ups

Performance

A) E3.5M x 5 sets:

– 1 RIR bench press @ 75-80% 

– 4-8 strict ring or supinated pull-ups (weighted if able)

– 8-12 ring face pulls

B) 12 min AMRAP

– 12 RKB swings (53/35)

– 9 push-ups

– 6 box jump overs (24/20”)

RX+ complete w/ 6 HSPUs