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WOD
Fitness & Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 80% (Fitness: 4-8)
– 12-16 alternating KB gorilla rows
– 8-12/side banded lateral delt raise
Fitness
B) E3M x 4-8 sets:
– 12/9 cal row
– 4-6 DB up/down devil cleans
– 6 box step-ups
Performance
B) E3M x 4-8 sets:
– 15/12 cal row
– 5 DB devil cleans (35/25s)
– 5 box jump overs (24/20”)
Fitness
EMOM x 4-7 rounds
1: 12/9 or 10/7 cal row
2: 6 DB up/down devil presses
3: 6-9 strict pull-ups
4: 9-12 wallballs
5: 200m run
6: rest
Scale with hill run.
Performance
EMOM x 4-7 rounds
1: 12/9 cal row
2: 6 DB devil presses (35/25s)
3: 9 pull-ups
4: 12 wallballs (20/14)
5: 200m run
6: rest
RX+ perform 15/12 cal, 9 CTB pull-ups, 15 wallballs
Fitness
A) E2M x 8 sets
Odd sets:
– 8-12/side half kneeling DB press
– 8-12 tough ring rows
Even sets:
– 8/side KB split squats
Performance
A) E2M x 8 sets:
– 1 clean
*Build to today’s heavy single
Fitness & Performance
Strength Option
B) 3-4 sets for quality:
– 8-12 double KB heel elevated front squat
– 12-16/side lean away DB delt raise
– 1 lap heavy sled drag or push
– 16-20 banded tricep push-down
OR
Conditioning Option
For time:
– 800m run
– 80 double unders
– 600m run
– 60 box step-ups
– 400m run
– 40 push-ups
– 200m run
– 20 burpees
A) E3M x 4 sets
– 8-8-6-6 deadlifts (6s heavier than 8s)
– 8-12 tall kneeling DB presses
– 8-12/side bent over KB rows
B) E90S x 10-15 sets:
– 8 RKB swings
– 4-8 dips
– 8 air squats
– 4-8 lemon squeezes
Performance
A) E3M x 4 sets:
– deadlifts
Set 1: 8 @ 55%
Sets 2: 8 @ 65%
Sets 3-4: 6 @ 70%
B) E90S x 10-15 sets:
– 8 RKB swings (53/35)
– 4-8 ring dips
– 8 goblet squats
– 4-8 lemon squeezes
RX+ perform w/ 12 RKB swings and 3-6 HSPUs (sub for RD)
Fitness
A) E3M x 5 sets
– 5 BB front squats @ 32X1 tempo
– 8-12 L-seated band rows
– 4/side half kneeling pallof press w/ knee liftoff
B) E3M x 4-8 sets
– 12/9 cal row
– 12 wallballs (20/14)
– 6 pull-ups
Performance
A) E3M x 5 sets:
– 3 front squats @ 32X1 tempo
*Start lighter and build to a tough set at tempo
B) E3M x 4-8 sets
– 12/9 cal row
– 12 wallballs (20/14)
– 6 pull-ups
RX+ complete with 15/12 cal row and sub pull-ups w/ 3 bMUs
Fitness
E8M x 4-6 sets:
– 400m row
– 8 DB hang power cleans
– 10 hanging knee raises
– 12 DB goblet/prisoner walking lunges
– 30 single unders
Performance
E8M x 4-6 sets:
– 500/400m row
– 8 hang power cleans (115/75, 95/65)
– 12 toes to bar
– 16 plate overhead walking lunges (45/35, 35/25)
– 48 double unders
Fitness & Performance
A) E2M x 6 sets
– 5-4-3-3-2-2 BB push press
*Build to a tough 2 reps
Fitness
B) 5 rounds for time:
– 200m run
– 10 SA DB hang clean + push press (5/side)
– 4 up/down + box step-up
R60S
Performance
B) 5 rounds for time:
– 200m run
– 12 SA DB hang clean + push press (6/side @ 50/35)
– 6 burpee box jump overs (24/20”)
R60S