WOD

Fitness

A) E3.5M x 5 sets:

– 6 deadlifts

-12-16 alt. DB top down DB bench press

– 8-12 DB/KB lat pull-overs off bench

*Same or heavier than last week.

Performance

A) E3.5M x 5 sets:

– 6 deadlifts @ 55-65%

*Heavier than last week.

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12 DB tricep rollback extensions

– 8-12/side banded or cable half kneeling chops

– 8-12 BB drag curls

OR

Conditioning Option

For time:

– 800m run

– 80 RKB swings

– 600m run

– 60 air squats

– 400m run

– 40 abmat sit-ups

– 200 m run

– 20 burpees

Fitness & Performance

A) E3.5M x 4 sets:
– 8-12 strict BB presses @ 1 RIR

– 8-12/side DB chainsaw row

– 8-12 medball hamstring curls

*Heavier than last week

Fitness

B) E90S x 10-15 sets:

– 4 DB push-press

– 5 strict pull-ups

– 6 air squats

– 20 single unders

Performance

B) E90S x 10-15 sets:

– 3 shoulder to overhead (135/95, 115/75, 95/65)

– 5 pull-ups

– 7 air squats

– 20 double unders

RX+ use 155/105 w/ 5 CTB pull-ups or 3 bMUs + 9 air squats

Fitness & Performance

40 min AMRAP @ 70-80%:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 200m run

– 12 lemon squeezes

– 250/200m row

– 12 DB goblet hold reverse lunges (sub prisoner lunges)

– 200m run

– 12 ring rows

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 overhead extensions

– 8-12 alt. archer ring row hold switches

*heavier than last week

B) E5M x 3-5 sets:

– 400m run

– 10 DB thrusters

– 30 single unders

*Scale run back to 300m if needed. 

Performance

A) E2M x 8 sets

Sets 1-4: 2 squat cleans

Sets 5-8: 1 squat clean

*Build to a heavy single rep

B) E5M x 3-5 sets:

– 400m run

– 10 unbroken BB thrusters

– 30 double unders

*Pick a weight on thrusters that stays unbroken but will challenge you.

Fitness

A) E4M x 4 sets:

– 6-10 bench press w/ 32X1 tempo

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

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 12/9 cal row

– 10 RKB swings

– 8 push-ups or dips

– 6 box step-ups

Performance

A) E4M x 4 sets:

– 2 RIR bench press @ 60% w/ 32X1 tempo

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

– 8/side SA trap 3 raise w/ pause (2.5-10 lb)

B) E3M x 4-8 sets:

– 15/12 cal row

– 12 RKB swings (53/35)

– 6-9 ring rips

– 6 box jump overs (24/20”)

RX+ use 70/44

Fitness

E10M x 3-4 sets:

– 600m run (scale to 400m if needed)

– 10 strict pull-ups

– 20 goblet hold reverse lunges

– 10 dips or 15 elevated push-ups

– 15 cal row

Performance

E10M x 3-4 sets:

– 600m run

– 15 pull-ups

– 20 goblet hold reverse lunges (35/25)

– 15 rings dips or 20 push-ups

– 20 cal row or AB

Fitness

A) E3.5M x 4 sets:

– 6 front squats (BB or dKB)

– 8-12 DB incline presses w/ pause

– 8-12 DB/KB chest supported incline row w/ pause

Performance

A) E3.5M x 4 sets:

– 6 front squats @65-75%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 heel elevated double KB front squats

– 8-12 BB bradford presses

– 8-12 heel slide hamstring curls

– 8-12/side bent over DB rows

OR

Conditioning Option

4-6 sets:

– 15/12 cal row

– 12 SA DB push press (6/6)

– 15 RKB swings

– 12 goblet squats

R2M

Fitness & Performance

40 min AMRAP @ 70-80%:

– 500m row

– 16 DB hang power cleans (4/4/4/4 @ 50/35)

– 16 push-ups

– 16 air squats

– 400m run

– 16 lemon squeezes

– 16 ring rows

– 48 double unders

*Goal is to stay at the same intensity the entire time.