WOD

Fitness

E4M x 2-3 times through…

Station 1:

– 200m row

– 12 SA DB hang power clean (6/6)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box step-overs

– 9 strict pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 200m row

– 12 SA DB push press (6/6)

– 16 prisoner reverse lunges 

Station 4:

– 200m run

– 24 single unders

– 12 abmat sit-ups 

Performance

E4M x 2-3 times through…

Station 1:

– 250/200m row

– 16 SA DB hang power clean (8/8 @ 50/35)

– 12 DB goblet squats

Station 2:

– 200m run

– 12 box jump overs (24/20”)

– 9 strict or 12 kipping pull-ups

RX+ perform kipping CTB pull-ups

Station 3:

– 250/200m row

– 16 SA DB push press (8/8)

– 16 medball reverse lunges (20/14)

Station 4:

– 200m run

– 24 double unders (or single unders)

– 12 medball sit-ups 

Fitness & Performance

A) E4M x 4 sets:

– 6 bench press @ 2-3 RIR

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

– 8/s shoulder external rotations 

*Heavier than 4/6

Fitness

B) 4 rounds for time:

– 400m run or 800m bike

– 9 dips

– 12 hanging knee raises

– 36 single unders

Performance

B) 4 rounds for time:

– 400m run or 1000/800m bike

– 9 ring dips

– 12 toes to bar

– 36 double unders

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) E5M x 3-5 sets:

– 400m row

– 15 RKB swings

– 10 box step-overs (w/ or w/o medball)

Performance

A) E3M x 8 sets:

– 3 deadlifts @ 75-80% or 2+ RIR

*Heavier than 4/3

B) E5M x 3-5 sets:

– 500/400m row

– 20 RKB swings (53/35)

– 10 KB box step-overs (20/16”)

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

B) Strength Option

3-4 sets for quality:

– 10 BB good mornings

– 10 lean back wall assisted DB curls

– 10-15 OH banded tricep push-down (green or red)

– 1 lap KB suitcase carry (tough but rigid)

OR

Conditioning Option

20 min AMRAP:

– 250/200m row or ski or 500/400m bike

– 12 plate ground to overhead (45/35)

– 12 box step-ups (20/16”)

– 6 burpee pull-ups (sub 3 burpees + 6 ring rows)

Fitness

A) E3MOM x 6 sets:

– 4 back squats (sub 8 double KB front squat w/ pause)

After Odd – 8-12/s SA DB incline press

After Even – 20 alt KB gorilla row

B) 3 rounds for time:

– 400m run

– 24-16-8

• RKB swings
• Wallballs

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 3 rounds for time:

– 400m run

– 30-20-10

• RKB swings (53/35)
• Wallballs (20/14)

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) EMOM x 10-20 sets:

– 4 alt. SA DB power cleans (2/s)

– 4 dips

– 4 lemon squeezes

Performance

A) E2M x 8 sets

– 1 hang power clean + 1 front squat + 1 hang squat clean

B) EMOM x 10-20 sets:

– 3 power cleans

– 4 ring dips

– 5 lemon squeezes

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 6 DB hang squat clean to thruster (35/20s)

– 9 toes to bar or hanging knee raises

RX+ perform CTB if kipping

Station 2:

– 200m run

– 6 burpee + box jump overs (or box burpee step-ups)

– 12 ring rows

Station 3:

– 250/200m row

– 3 DB devil presses (or up/down DB devil presses)

– 9 medball sit-ups (20/14)

Station 4:

– 200m run

– 24 double (or single unders)

– 12 prisoner reverse lunges

Fitness & Performance

A) E4M x 4 sets:

– 8 bench press @ 3 RIR

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

– 8/s shoulder external rotations 

*Heavier than 3/27

Fitness

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

• 4 strict pull-ups
• 8 push-ups
• 12 air squats

*scale reps to 3-6-9 if needed

Performance

B) E5M x 3-5 sets:

– 500/400m row or 1000/800m bike

– 2 rounds of:

• 5 pull-ups
• 10 push-ups
• 15 air squats

*scale reps to 4-8-12 if needed