WOD

Fitness

2 times through

1) 5 min 

– 500/400m row, in remaining time:

• 6 alt. DB snatches
• 6 lemon squeezes (abmat sit-up to scale)

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. prisoner reverse lunges
• 6 push-ups (elevate to scale)

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 wallballs 
• 6 up/downs

R2.5M

*Switch runs and rows second time through.

Performance

2 times through

1) 5 min

– 500/400m row, in remaining time:

• 6 alt. DB snatches (50/35)
• 6 lemon squeezes

R2.5M

2) 5 min

– 400m run, in remaining time:

• 6 alt. DB goblet reverse lunges
• 6 push-ups (RX+ 3-6 HSPUs)

R2.5M

3) 5 min

– 500/400m row, in remaining time:

• 6 wallballs (20/14)
• 6 up/downs

R2.5M

*Switch runs and rows second time through.

Fitness & Performance

A) E4M x 4 sets:

– 8 BB box squats

– 8-12/side SA straight arm banded lat pull-downs

– 8-12 dips (weighted, BW, scaled)

*Heavier than 3/3

Fitness

B) EMOM x 10-20 sets:

– 3 DB hang squat clean thrusters

– 3 hanging knee raise

– 3 up/downs

Performance

B) EMOM x 10-20 sets:

– 3 DB hang squat clean thrusters (35/25s)

– 3 toes to bar

– 3 burpees to target

Open Gym 10-12pm

Fitness

For time w/ a partner:

– 800m row (200m splits)

– 80 plate ground to overhead

– 800m run (200m splits)

– 80 plate hold walking lunges 

– 800m row (200m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 800m row (200m splits)

Performance

For time w/ a partner:

– 1000m row (250m splits)

– 80 plate ground to overhead (45/35, 35/25, 25/15)

– 800m run (200m splits)

– 80 OH plate walking lunges 

– 1000m row (250m splits)

– 80 abmat sit-ups

– 800m run (200m splits)

– 80 up/downs

– 1000m row (250m splits)

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 3/1

Performance

A) E2M x 8 sets

Sets 1-4: 1 pause power clean + 1 power clean

Sets 5-8: 1 power clean

*Pause is at knee for 2 counts

Fitness & Performance

B) Strength Option

3-4 sets for quality:
– 1 lap lateral sled drags

– 8-12 DB skull crushers

– 8/side rear foot elevated split squats (weighted, BW or non elevated)

– max effort BB curls @ 1010 tempo (10-20 rep range)

OR 

Conditioning Option

B) 10 rounds for time…

– 10 cal row

– After odd sets: 10 DB renegade rows

– After even sets: 10 DB reverse lunges

*Use 2, 1 or no DBs for lunges.

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB Romanian deadlifts@ 3011 tempo

– 8-12/side half kneeling landmine presses

– 10-20 sec ring row hold

*Heavier than 2/28

Fitness

B) 5 rounds for time:

– 200m run

– 4 up/down DB devil cleans

– 6 DB thrusters

– 8 lemon squeezes

R60S

Performance

B) 5 rounds for time:

– 200m run

– 5 DB devil cleans (35/25s)

– 7 DB thrusters

– 9 lemon squeezes

R60S

Fitness

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 hanging knee raise
• 6 DB hang power clean + push press (3/side)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 6 box step-ups
• 6 box dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

Performance

Complete in order or 1-2-3-2-1…

1) 6 min AMRAP:

– 600m run then in remaining time…

• 3 toes to bar
• 6 DB hang power clean + push press (3/side @ 50/35)

R3M

2) 6 min AMRAP:

– 750/600m row then in remaining time…

• 3 box jump overs (24/20”) 
• 6 ring dips

R3M

3) 6 min AMRAP:

– 12 walking lunges

– 9 abmat sit-ups

– 6 up/downs

R3M

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) E2M x 8-12 sets

– 12/9 cal row (scale w/ 10/7)

– 6 DB push press

– 9 air squats

Performance

A) E2M x 6 sets:

– 3 touch and go push jerks

*BB starts from the floor

*Build to a heavy triple

B) E2M x 8-12 sets

– 12/9 cal row

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

– 9 air squats

RX+: 15/12 cal row