WOD

Fitness

A) E4M x 4 sets:

– 6-10 bench press

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

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 75% 

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

– 8-12 ring face pulls

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 length hand over hand sled pulls

– 12 alt cossack squats (goblet hold if able)

– 10-20 dips

– 20-30 sec/side side plank

OR

Conditioning Option

20-18-16-12-10-8-6-4-2 reps for time of:

– cal row

– RKB swings

– box step ups

Fitness

E8M x 4-6 sets:

– 400m row

– 12 hanging knee raises

– 10 DB devil cleans 

– 16 prisoner walking lunges

– 12DB push presses

– 20 single unders

*Switch the order every round.

Performance

E8M x 4-6 sets:

– 500/400m row

– 15 toes to bar

– 10 DB devil cleans (35/25)

– 20 prisoner walking lunges

– 15 DB push presses

– 25 double unders

*Switch the order every round.

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) 3 rounds for time:

– 600-400-200m run

– 30-20-10 wallballs (in UB sets of 10)

– 15-10-5 up/downs

Performance

A) E3M x 6 sets:

– 5 front squats @ 75-80%

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 wallballs (20/14)

– 20-15-10 box jump overs (24/20”)

Fitness

A) E3M x 6 sets:

– 5 deadlifts

After Odd sets: 12-16 DB floor press

After Even sets: 8-12 straight arm banded lat pull-downs

*DLs heavier than last week

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Performance

A) E3M x 6 sets:

– 5 deadlifts @ 70-75%

B) 15 min AMRAP

– 9 RKB swings (53/35)

– 9/7 push-ups

– 9 air squats

– 27 double unders

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12/side half kneeling BB landmine press

Even:

– 8-12 KB Romanian deadlifts

– 12-16 KB gorilla rows

B) E3M x 4-8 sets:

– 12/9 cal row

– 5 DB push press

– 6-9 strict pull-ups

– 3 burpees over the barbell

Performance

A) E2M x 8 sets

Sets 1-4: 1 push press + 1 split jerk

Sets 5-8: 1 split jerk

B) E3M x 4-8 sets:

– 15/12 cal row

– 5 shoulder to overhead

– 7 pull-ups

– 3 burpees over the barbell

*Pick the weight on the barbell that makes it tough but unbroken

*RX+ complete with 6 S2O + 3 bMUs or 15/12-6-9-3 rep scheme

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

A) E2M x 8 sets (4 each)

Odd:

– 8/side rear foot elevated split squats

*Scale with regular split squats

Even:

– 8-12 banded tricep push-downs

– 8-12 bent over BB rows

*heavier than last week

Performance

A) E2M x 8 sets

– 1 squat clean

*Build to a heavy single rep

*Last day for this build

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 front rack (BB or KB) reverse lunges

– 12-16 DB incline presses

– 12-16 alt hanging crossbody leg/knee raises

– 8-12/side SA bent over DB/KB rows

OR

Conditioning Option

15-20 sets:

– 30 sec (row, bike, ski)

– 30 sec rest (easy spin on bike

*Goal is to keep same output throughout all work periods.

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

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

– 8-12 ring face pulls

*heavier on BP than last week

Performance

A) E4M x 4 sets:

– 1 RIR bench press @ 65% w/ 32X1 tempo

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

– 8-12 ring face pulls

Fitness & Performance

B) Murph Prep

For time:

– 400m run

– 3 rounds…

• 12 RKB swings (53/35)
• 12 push-ups
• 12 air squats

– 400m run

– 3 rounds…

• 10 RKB swings
• 10 push-ups
• 10 air squats

-400m run

– 3 rounds…

• 8 RKB swings
• 8 push-ups
• 8 air squats