WOD

Fitness

A) E2.5M x 6 sets:

– 5 push press

After odd sets – 10/s half kneeling banded high row

After even sets – 10 supine medball hamstring curls

*For high row, attach green band to pull-ups bar and with half kneeling position keep torso upright and pull elbow behind torso.

B) E60S x 120 sets:

– 5 DB push press

– 4 hanging knee raise

– 3 burpees

Performance

A) E2.5M x 6 sets:

– 5 push press

B) E60S x 120 sets:

– 3 shoulder to overhead (155/105, 135/95, 115/75, 95/65)

– 4 toes to bar

– 3 burpees over the barbell

*BB comes from floor, should be tough but UB weight

*RX+ complete 1-3 bMUs in place of T2B

Fitness

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

– 8-12 DB bench press

– 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E5M x 3-5 sets:

– 400m row or 800m bike

– 15 unbroken wallballs 

– 10 strict pull-ups

Performance

A) E3M x 5 sets:

– 5 front squats @ 3111 tempo

B) E5M x 3-5 sets:

– 500m row or 1000m bike

– 20 unbroken wallballs (20/14)

– 10 strict or 10-15 kipping pull-ups

RX+ complete 25 wallballs

Fitness

A) E2MOM x 8 sets

Odd:

– 8 heel elevated double KB front squats

– 10 bent over BB rows

Even:

– 10/s half kneeling DB press

– 20 sec side plank / side

Performance

A) E2MOM x 8 sets

Sets 1-4: 2 clean + 1 pause jerk + 1 jerk

Sets 5-8: 2 clean + 1 jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap lateral sled drag

– 10 ring bicep curls

– 10 DB, BB or EZ bar skull crushers

– 10 slide hamstring curls

OR

Conditioning

2,000m row tester

Fitness & Performance

A) E3M x 6 sets:

– 4 bench press @ 2 RIR

After odd:

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

After even:

– 8/s shoulder external rotations 

*Heavier than 4/14

Fitness

B) EMOM x 10-20 sets:

– 5-7 wallballs

– 5 dips

– 3 lemon squeezes 

Performance

B) EMOM x 10-20 sets:

– 7 wallballs (20/14) 

– 5 ring dips

– 3 lemon squeezes

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 16 RKB swings 

– 12 KBor DB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups (elevated if needed)

– 8-12 pull-ups

RX+ perform CTB pull=ups

Station 3:

– 200m row

– 24 single unders

– 16 medball reverse lunges

Station 4:

– 200m run

– 12 DB push press 

– 16 medball Russian twists

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 20 RKB swings (53/35)

– 12 KB goblet squats

Station 2:

– 200m run

– 12, 16, or 20 push-ups

– 12 pull-ups (strict or kipping)

RX+ perform CTB pull=ups

Station 3:

– 250/200m row

– 24 double unders (or single unders)

– 20 medball reverse lunges (20/14)

Station 4:

– 200m run

– 12 DB push press (35/20s)

– 24 medball Russian twists

Fitness

A) E3M x 8 sets:

– 3 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

B) E3M x 5-8 sets:

– 12/9 cal row

– 4 DB up/down 

– 8 DB or prisoner reverse lunges

Performance

A) E3M x 8 sets:

– 2-3 deadlifts @ 80-85+% or 1-2 RIR

*Heavier than 4/13

B) E3M x 5-8 sets:

– 15/12 cal row

– 4 DB devil cleans (35/20s)

– 8 DB reverse lunges

R60S

RX+ complete with 20/15 cal row

Fitness & Performance

A) E4M x 4 sets

– 16-20 seated alternating DB strict press

– 8/s KB front knee banded split squat (green)

– 10 tough ring rows

Fitness

B) 15 min AMRAP:
– 6 alternating DB snatch

– 4 hanging knee raise

– 2 burpees (sub up/downs)

– 24 single unders

Performance

B) 15 min AMRAP:
– 6 alternating DB snatch (53/35)

– 4 toes to bar

– 2 burpees to target

– 24 double unders

Fitness & Performance

C) 3 sets:

– 5/s TGUP sit-ups (tough)

Fitness

A) E2M x 8 sets

Odd sets: 

– 8/s front foot elevated split squats

Even sets:

– 10/s SA DB bench press

– 10/s half kneeling banded row+reach (green)

B) E2M x 8-12 sets

Odd sets: 12/9 cal row + 6 DB hang squat clean thrusters

Even sets: 12/9 cal row + 3-6 burpees

Performance

A) E2M x 8 sets

Sets 1-4: 2 hang squat cleans

Sets 5-8: 1 hang squat clean

B) E2M x 8-12 sets

Odd sets: 15/12 cal row + 6 hang squat clean thrusters (95/65, 75/55)

Even sets: 15/12 cal row + 6 burpees over the barbell

RX+ use 115/75