WOD

Fitness

E6M x 6-8 sets

Station 1:

– 200m run or 400m bike

– 12 DB/KB thrusters (35/20s)

– 200m row

– 8-12 dips

– 30 single unders

Station 2:

– 250/200m row

– 8 DB up/down devil cleans

– 200m run or 400m bike

– 12 box step-ups

– 30 single unders

Performance

E6M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 12 DB/KB thrusters (35/20s)

– 250/200m row

– 8-12 ring dips

– 30 double unders

Station 2:

– 250/200m row

– 8 DB devil cleans

– 200m run or 500m bike

– 12 box step-ups (20/16”)

– 30 double unders

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

B) E3M x 5-8 sets:

– 12/9 or 10/7 cal row

– 5 DB hang power clean + push press

– 4 hanging knee raises

– 3 burpees

– 2 hanging knee raises

Performance

A) E2MOM x 8 sets:

– 1 clean + 1 split jerk

B) E3M x 5-8 sets:

– 15/12 cal row

– 5 touch and go power clean + push jerk (tough)

– 4 toes to bar
– 3 burpees to target

– 2 toes to bar

Fitness & Performance

A) E4M x 4 sets:

– 8-12 DB bench press @ 3111 tempo

– 16 KB/DB reverse lunges

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

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 5 RKB swings

– 5 push-ups

– 5 air squats

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 7 RKB swings (53/35)

– 7/5 push-ups

– 7 air squats

RX+ complete with 70/44 KB

Fitness & Performance

A) E4M x 4 sets:

– 8 Romanian deadlifts @ 2011 tempo

– 16-20 top down DB incline press

– 10 chest supported double KB row w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB Zercher squats (tough)

– 10-15 OH banded tricep extensions

– 16 alt. dead bugs

– 10 ring race curls

OR

Conditioning Option

20 min AMRAP:
– 250/200m row or ski, 500/400m bike or 200m run

– 10 goblet squats (50/35)

– 10 dips

– 10 ring or inverted BB rows

Fitness

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 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) E5M x 3-5 sets:

– 400m run or 800m bike

– 10 DB push press

– 15 RKB swings 

Performance

A) E2.5M x 6 sets:

– 5-5-5-3-3-3 push press

B) E5M x 3-5 sets:

– 400m run or 1000/800m bike

– 10 shoulder to overhead (135/95, 115/75, 95/65)

– 20 RKB swings (70/44, 53/35, 44/26)

Fitness

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

After odd sets – 8-12 DB bench press

After even sets – 10 tall kneeling banded lat pull-down

*Can sub double KB front squats if needed

B) E60S x 10-20 sets:

– 6 wallballs (20/14)

– 4 box step-ups

– 3 ring or inverted BB rows

– 2 burpees

Performance

A) E3M x 6 sets:

– 4 front squats @ 3111 tempo

B) E60S x 10-20 sets:

– 7 wallballs (20/14)

– 5 box jump overs (24/20”)

– 3 burpee pull-ups

RX+ complete with 9-6-3 rep scheme and/or CTB pull-ups.

Fitness

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead 

– 200m row

– 30 single unders

Station 2:

– 200m row

– 10 plate or prisoner weighted lunges

– 200m run or 500m bike

– 10 hanging knee raise

Performance

E5M x 6-8 sets

Station 1:

– 200m run or 500m bike

– 10 plate ground to overhead (45/35)

– 250/200m row

– 30 double unders

Station 2:

– 250/200m row

– 10 OH plate weighted lunges

– 200m run or 500m bike

– 10 toes to bar

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

B)  “Little Chief”

5 rounds as many reps as possible…

3 minute AMRAP:

– 4 push-ups

– 6 RKB swings

– 8 air squats

R60S between rounds