WOD

Fitness

A) E2M x 6 sets

– 3 BB or double KB front squats @ 3111 tempo

After odd: 8-12/side SA split stance banded presses

After even: 8-12 tough ring rows w/ pause

B) EMOM x 10-20 sets:

– 3 DB hang squat cleans

– 3 DB push press

– 3 up/downs

*Spice it up with 4 reps of each if able. 

Performance

A) E2M x 6 sets:

– 3 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) EMOM x 10-20 sets:

– 3 hang squat cleans (115/75, 95/65, 75/55)

– 3 shoulder to overhead

– 3 burpees over the barbell

RX+ complete with 135/95 or 4 reps of each.

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:

– 200m row

– 10 double KB deadlifts 

– 8 hanging knee raises

– 10 push-ups

Performance

B) E3M x 4-8 sets:

– 250/200m row

– 12 double KB deadlifts (53/35s)

– 8 toes to bar

– 12/8 push-ups

RX+ complete with 3 bMUs + 15/12 push-ups or 6-9 HSPUs

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

Performance

A) E2M x 8 sets

Sets 1-4: 1 hang power clean + 1 power clean + 1 push jerk

Sets 5-8: 1 power clean + 1 push jerk

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 16-20 alternating DB/KB weighted lunges

– 8-12/side lean away DB lateral delt raises

– 8-12 bent over BB rows w/ pause

– 8-12/side SA banded tricep kick backs

OR 

Conditioning Option

10 rounds for time:

– 10 cal row

– 10 DB hang power clean (5/5 @ 50/35)

– 10 prisoner reverse lunges

Fitness

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 16/12 or 12/9 cal row

– 4 up/down DB devil presses

– 12 box step-ups

Station 2:

– 200m run

– 24 single unders

– 8-12 lemon squeezes

Performance

E3M x 12-16 sets (6-8 sets each)

Station 1:

– 20/16 cal row

– 4 DB devil presses (35/25s)

– 12 box step-ups (20/16”)

Station 2:

– 200m run

– 24 double unders

– 12 lemon squeezes

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

Fitness

B) E5M x 4-5 sets:

– 400m run

– 15 RKB swings

– 10 dips

– 10 air squats

Performance

B) E5M x 4-5 sets:

– 400m run

– 20 RKB swings (53/35)

– 10 ring dips

– 15 air squats

Fitness

A) E2.5M x 8 sets

Odd:

– 8-12/side 1&¼ SA incline bench press

Even:

– 8-12 supinated bent over BB rows / pause

– 8-12 banded Spanish squats

B) E90S x 10-15 sets:

– 20 single unders

– 5 double DB hang power snatches

– 4 hanging knee raises

– 3 up/downs

*Scale to 15-4-3-2 if needed.

Performance

A) E2.5M x 8 sets:

Sets 1-2: 1 high hang + 1 hang + 1 low hang snatch

Sets 3-4: 1 hang snatch + 1 low hang snatch + 1 snatch

Sets 5-6: 1 low hang snatch + 1 snatch

Sets 7-8: 1 snatch

*Receive in full squat if able

B) E90S x 10-15 sets:

– 20 double unders

– 5 hang power snatches (95/65, 75/55, 65/45)

– 4 toes to bar

– 3 burpees over the barbell

Fitness

A) E3M x 5 sets:

– 4 BB or double KB front squats @ 3111 tempo

– 8-12/side SA split stance banded presses

– 8-12 tough ring rows w/ pause

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E3M x 5 sets:

– 4 fronts squats @ 3111 tempo

*Build to a tough set but stay on tempo!

*Heavier than last week’s 5s

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Fitness & Performance

C) 3 sets:

– 20 sec/side side or Copenhagen plank

– 10 reverse snow angels (2.5s/hand or unweighted)

Fitness

A) E3M x 6 sets:

– 3 deadlifts (building)

After odd sets…

– 8-12 dips (box/bench/dip bar/rings)

After even sets…

– 8-12/side SA half kneeling band row and reach

Performance

A) E3M x 6 sets:

Set 1: 3 deadlifts (building set)

Sets 2-6: 3 deadlifts (75-85% @ 1-2 RIR)

*~5% heavier than last time

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 10-20 DB/EZ bar skull crushers

– 10/side supine banded hip flexion

– 10 BB drag curls

OR 

Conditioning Option

20 min AMRAP:

– 250/200m row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 21 double/single unders