WOD

Fitness

At 0:00

– Run 800m, then 3 rounds

• 16 RKB swings 
• 8 box step-ups

At 12:00

– Row 800m, then 3 rounds

• 12 wallballs
• 8 strict pull-ups or ring rows

At 24:00

– 3 rounds for time:

• 16 RKB swings
• 8 box step-ups
• 12 wallballs
• 8 strict pull-ups or ring rows

*Scale to 600m run if needed

Performance

At 0:00

– Run 800m, then 3 rounds

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)

At 12:00

– Row 1000m, then 3 rounds

• 15 wallballs (20/14)
• 10 pull-ups

At 24:00

– 3 rounds for time:

• 20 RKB swings (53/35)
• 10 box jump overs (24/20”)
• 15 wallballs (20/14)
• 10 pull-ups

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8/side DB/KB front foot elevated split squats

Even:

– 16-20 alt. DB renegade rows

– 16-20 banded tricep push-downs

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang snatch

Sets 3-4: 1 low hang snatch

Sets 5-8: 1 snatch

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

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side SA seated DB presses

– 8-12 heel elevated double KB front squats

– 10-20 sec top of ring row hold

– 8/side half kneeling banded pallof press (slow and controlled)

OR

Conditioning Option

10 rounds:

– 10 cal row

– movement 1

– movement 2

Movement options: 10 wallballs, 10 RKB swings, 10 abmat sit-ups, 5 up/down DB devil presses, 10 alt DB snatch, 30 double unders, 5 burpee + box jump overs, 3 wall walks

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

– 6 plate hug walking lunges (sub prisoner style)

– 3-6 dips or push-ups

– 3-6 lemon squeezes

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)

– 6 plate OH walking lunges

– 6 ring dips

– 6 lemon squeezes

Fitness

E6M x 5-8 sets:

– 400m run

– 10 double DB hang power cleans

– 8 box step-ups 

– 8 pull-ups

– 6 DB front squats (sub goblet)

*Scale to 300m

Performance

E6M x 5-8 sets:

– 400m run

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

– 9 box jump-overs 

– 8 pull-ups

– 7 front squats

RX+ complete with chest to bar pull-ups

Fitness

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

After odd sets – 12-16 L-seated leg lift-overs

After even sets – 8-12 ring face pulls

B) E5M x 3-5 sets:

– 400m row

– 10 DB push press

– 8 kipping knees to chest

– 6 burpees

Performance

A) E2M x 6 sets:
– 5 push press

*Add until you reach a tough set of 5 reps

B) E5M x 3-5 sets:

– 500m row

– 12 shoulder to overhead (115/75, 95/65)

– 9 toes to bar

– 6 burpees over the barbell

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB b-stance Romanian deadlifts

– 8-16 dips (weighted if able)

– 8-12/side DB bent over rows

Fitness

B) E2M x 8-12 sets

– 12 RB swings

– 8 push-ups

– 12 air squats

– 24 single unders

Performance

B) E2M x 8-12 sets

– 15 RB swings (53/35)

– 10 push-ups

– 15 air squats

– 30 double unders 

RX+ use 70/44 w/ 45 DUs

Fitness

EMOM x 5-8 rounds

1: 12/9 or 10/7 cal row

2: 12 wallballs 

3: 12 alt DB snatch

4: 9 strict pull-ups in UB sets of 3-3-3

5: 6 burpee box step-ups

6: rest

Performance

EMOM x 5-8 rounds

1: 15/12 cal row

2: 15 wallballs (20/14)

3: 12 alt DB snatch (50/35)

4: 9 pull-ups 

5: 6 burpee box jump overs (24/20”)

6: rest

RX+ complete with reps of 15/12-20-16-12-8

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 BB strict press

– 8-12 banded Spanish squats

Even:

– 8-12 medball hamstring curls

– 8-12 bent over double KB rows

Performance

A) E2M x 8 sets

Sets 1-4: 1 clean + 2 split jerk

Sets 5-8: 1 clean + 1 jerk

B) Strength Option

3-4 sets for quality:

– 16 BB reverse lunges (off rack)

– 4-8 strict weighted pull-ups or 2-4 negatives

– 8-12 hanging alternating strict knee raises (as high as possible)

– 8-16 DB tricep rollback extensions

OR 

Conditioning Option

6 rounds for time:

– 250m row, 200m run, 500m bike, or 200m ski

– 15 RKB swings

– 12 walking lunges

– 9 lemon squeezes