WOD

Friday 9/27

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 DB/BB/EZ bar skull crushers

– 1 lap sled drag or push

– 10/side bent over DB rows

– 10/side banded TKEs w/ pause

OR 

Conditioning Option

For time:

– 800-600-400m run

– 4-3-2 rounds of:

• 8 SA KB clean + push press (4/side)
• 10 lemon squeezes
• 12 walking lunges

*Scaled version includes 600m run and/or 3-2-1 rep scheme

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

– 2-4 negative pull-ups OR 4-8 strict/weighted pull-ups

Fitness

B) 5 rounds for time:

– 200m row

– 12 DB hang power snatch

– 8 goblet squats

– 4 box step-ups

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 DB hang power snatch (50/35)

– 8 goblet squats

– 4 box jump overs (24/20”)

R60S

RX+ perform with 12-9-6 rep scheme

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 6 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 6 lemon squeezes

Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 6 DB hang power snatches (50/35)

– 4 goblet hold reverse lunges

– 2 burpees over DB

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 2 burpees to target

– 4 pull-ups

– 6 RKB swings (53/35)

R1M

Station 4 

– 400m run

*4 stations = 1 round

Fitness

A) E2M x 8 sets

Odd sets:

– 8/side DB SL kickstand Romanian deadlifts

*Control on the way down, full extension at top

Even sets:

– 8-12/side SA half kneeling landmine presses

– 8-12 L-seated band rows

B) 12 min AMRAP:

– 20 single unders

– 1 power clean + push jerk

– 3 toes to bar

– 5 air squats

Performance

A) E2M x 8 sets

-1 power clean + 1 push jerk

*Build to a heavy single rep

B) 12 min AMRAP:

– 20 double unders

– 1 power clean + push jerk (115/75, 95/65)

– 3 toes to bar

– 5 air squats

*Increase power clean + push jerk by 1 rep each round. 

*RX+: 135/95

Fitness & Performance

A) E4M x 4 sets:

– 8-12 1 & ¼ DB bench press (w/ pause on ¼)

– 8-12/side SA half kneeling banded high row

– 8-12 BB good mornings

B) Strength Option

3-4 sets for quality:

– 8-12 seated OH DB/BB/EZ bar tricep extensions

– 1 lap reverse sled drag

– 16 alt KB gorilla rows

– 20-30 sec/side side plank

OR 

Conditioning Option

E2M x 8-12 sets

Station 1: 250/200m row + 15 RKB swings (53/35)

Station 2: 250/200m row + 10 air squats

*Sub 500/400m bike

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) E5M x 3-5 sets:

– 400m run or 800m bike

– 12 alt. SA DB hang power cleans

– 9-12 push-ups

– 36 single unders

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

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

– 15/12 push-ups

– 36 double unders

Fitness

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings

– 4 KB goblet squats

– 3 dips

R1M

Station 2

– 400m row

Station 3

2 min AMRAP

– 3 strict pull-ups or ring rows

– 4 box step-ups

– 5 lemon squeezes or abmat sit-ups

R1M

Station 4 

– 400m run

*4 stations = 1 round

Performance

E3M x 3-4 total rounds:

Station 1

2 min AMRAP

– 5 RKB swings (53/35)

– 4 KB goblet squats

– 3 ring dips

R1M

Station 2

– 500/400m row

Station 3

2 min AMRAP

– 3 pull-ups

– 4 box jumps + step downs (24/20”)

– 5 lemon squeezes

R1M

Station 4 

– 400m run

*4 stations = 1 round