WOD

Fitness

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side)
• 4 box step-ups 

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges (sub prisoner style)
• 4 knee to elbow or hanging knee raise

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 SA DB push press (3/side @ 50/35)
• 4 box jump overs (24/20”)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 4 toes to bar

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatch (20/14)
• 12 DB lateral hops

R2.5M

*Switch runs and rows second time through.

Fitness & Performance

A) E3M x 6 sets:

– 4-6 BB box squats

After odd sets…

– 8-12/side bent over rows

After even sets…

– 8-16 dips (weighted, BW, scaled)

*Heavier than 3/13

Fitness

B) E3MOM x 4-7 sets:

– 12/9 cal row (scale to 10/7)

– 9-12 wallballs

– 3 up/down DB devil presses

Performance

B) E3MOM x 4-7 sets:

– 12/9 cal row

– 12 wallballs

– 3 DB devil presses

RX+ complete with 15/12 cal row

Fitness

A) E2M x 8 sets (4 each)

Odd:

– 8-12 heel elevated KB front (2) or goblet (1) squat

*Slow on way down, pause at bottom

Even:

– 8-12/side SA DB bench press

– 4-8 strict wide grip pull-ups (weighted, BW or scaled)

*Heavier than 3/10, last time through these movements

B) 5 rounds, 3 minute AMRAP:

– 6 SA DB hang power cleans (3/side)

– 6 push-ups (elevated if needed)

– 6 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Performance

A) E2M x 8 sets

– 1 power clean

*Build into today’s heavy rep with a focus on proper footwork

B) “The Chief”

5 rounds, 3 minute AMRAP:

– 3 power cleans (135/95)

– 6 push-ups

– 9 air squats

R60S between rounds. 

*Start each new AMRAP where you previously left off.

Open Gym 10-12pm

“Pablo”

For time (RX):

– 1 mile run

– 10 deadlifts (135/95)

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 1 mile run

For time (Scaled 1):

– 800m run

– 10 deadlifts

– 20 hang power cleans

– 30 shoulder to overhead

– 40 pull-ups (scaled with bands or ring rows)

– 30 deadlifts

– 20 hang power cleans

– 10 shoulder to overhead

– 800m run

For time (Scaled 2):

– 400m run or 500/400m row

– 10 DB deadlifts

– 15 DB hang power cleans

– 20 DB push press

– 25 pull-ups (scaled with bands or ring rows)

– 20 DB deadlifts

– 15 DB hang power cleans

– 10 DB shoulder to overhead

– 400m run 500/400m row

Fitness & Performance

A) E4M x 5 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Same or heavier than 3/9

B) Strength Option

3-4 sets for quality of:

– 1 lap reverse sled drag (heavy)

– 8-12 dips (weighted, BW, scaled)

– 8-12 DB lateral raises

– 8-12 DB lat pull-over

OR

Conditioning Option

E2MOM x 8-12 sets:

– 250/200m row

After odds: 12 RKB swings (53/35)

After evens: 4/s KB push press + 4 goblet squats

Fitness

A) E2M x 6 sets
Odd sets:

– 8-12/side standing DB OH press

Even sets:

– 8-12 supinated inverted BB rows

– 8-12 banded Spanish squats

B) 4 rounds for time:

– 400m row

– 15-12-9-6 DB push press

– 30-24-18-12 single unders / lateral hops

Performance

A) E2M x 6 sets:

– 3-3-3-2-2-2 touch and go push jerks

*BB starts from the floor

*Build to a heavy double

B) 4 rounds for time:

– 500m row

– 20-15-10-5 shoulder to overhead (95/65)

– 40-30-20-10 double unders

Fitness & Performance

A) E3.5M x 4 sets:

– 8-12 DB incline bench press w/ pause

– 8-12 bent over BB rows

– 8/side half kneeling high to low banded wood chops

*Same or heavier weight than 3/6

Fitness

B) 5 rounds for time:

– 200m run

– 5 dbl DB hang power clean + push press

– 6 box step-ups

– 7 strict pull-ups

R60S

Performance

B) 5 rounds for time:

– 200m run

– 3 wall walks

– 5 box jump overs (24/20”)

– 7 pull-ups

R60S