WOD

Fitness

E12M…

Station 1:

– 800m row

– 40 alt. SA DB power cleans (20/side)

– 40 SA DB push press (20/side)

Station 2:

– 800m run 

– 40 wallballs

– 20 strict pull-ups or 30 ring rows

Station 3

– 800m row or 800m run or 1600m bike

– 100 single unders 

– 20 burpees

Performance

E12M…

Station 1:

– 1000/800m row

– 30 power cleans (135/95, 115/75, 95/65)

– 50 SA DB push press (50/35, 40/25, 35/20 @ 25/side)

Station 2:

– 800m run

– 50 wallballs (20/14)

– 30 pull-ups

Station 3

– 1000/800m row or 800m run or 2000/1600m bike

– 100 double unders 

– 30 burpees over the barbell

Fitness & Performance

A) E2M x 6 sets

– 5 BB push press

*Build to a tough 5 reps

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap reverse sled drag

– 8-12 bent over BB rows

– 1 lap/arm KB waiters walk

– 12-16 banded tricep push-down

OR 

Conditioning

3 rounds for time:

– 750/600-500/400-250/200m row

– 4-3-2 rounds of:

• 12 SA DB hang power cleans (6/side @ 50/35)
• 9 push-ups
• 6 toes to bar

RX+ complete with 70/44 KB, 6 HSPU, 3 MUs

Fitness

A) E4M x 4 sets:

– 8-12 close grip bench press

– 4-8 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 15-12-9 reps of…

• Double KB deadlifts
• Dips
• Lemon squeezes

Performance

A) E4M x 4 sets:

– 1-2 RIR close grip bench press @ 65-70%

– 4-8 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 20-15-10 reps of…

• Double KB deadlifts (53/35s)
• Ring dips
• Lemon squeezes

Fitness

E5M x 5-8 sets:

– 300 row

– 12 wallballs

– 12 RKB swings 

– 12 SA KB/DB push press (6/side)

– 6-9 strict pull-ups

Performance

E5M x 5-8 sets:

– 375/300 row

– 15 wallballs (20/14)

– 15 RKB swings (53/35)

– 12 SA KB push press (6/side)

– 9 pull-ups

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

B) E90S x 10-15 sets:

– 20 single unders (sub lateral hops)

– 4-6 alternating DB snatches

– 4-6 box step-overs

– 4-6 push-ups (elevate if needed)

Performance

A) E2M x 8 sets:

Sets 1-4: 1 pause snatch (pause 2 counts @ knee)

Sets 5-8: 1 snatch

B) E90S x 10-15 sets:

– 20 double unders

– 3 tng power snatches (95/65, 75/55, 65/45)

– 5 box jump overs (24/20”)

– 7 push-ups

Fitness & Performance

A) E4M x 4 sets

– 8 BB Romanian deadlifts @ 3011 tempo

– 12-16 DB incline press

– 8-12/side bent over KB rows

*Compare to 11/22

Fitness

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 200m row

Even: 

– 6 DB hang power cleans 

– 6 reverse lunges (double DB, groblet, or prisoner)

– 3-6 hanging knee raises

– 3-6 up/downs

Performance

B) Every 2 minutes x  8-12 sets (16-24 minutes)

Odd: 250/200m row

Even: 

– 6 hang power cleans (115/75, 95/65, 75/55)

– 6 front rack reverse lunges

– 6 toes to bar

– 6 burpees over the barbell

RX+ sub 3 bMU for T2B

Bring A Friend Day!

Fitness

For time:

– 800m row (split)

– 100 RKB swings (53/35)

– 400m run (together)

– 80 wallballs 

– 800m row (split)

– 60 SA DB hang power clean + push press

– 400m run (together)

– 40 burpees

Performance

For time:

– 1000m row (split)

– 120 RKB swings (53/35)

– 400m run (together)

– 100 wallballs (20/14)

– 1000m row (split)

– 80 SA DB hang power clean + push press (50/35)

– 400m run (together)

– 60 burpees over DB

Join us for our Christmas Party at Goodfriend (6pm)!

Fitness

A) E3M x 6 sets

– 5 BB back or box squats

After Even sets:

– 8-12 DB floor press

After Odd sets:

– 4-6/side SA ring row w/ reach

Performance

A) E3M x 6 sets:

– 5 back squats @ 70-75%

Fitness & Performance

B) 3-4 sets for quality:

– 12-16 alternating BB or DB reverse lunges

– 12-16 tough push-ups (be creative)

– 16-20 seated leg lift-overs

– 16-20 alternating DB bicep curls

OR 

Conditioning

3 rounds for time:

– 600-400-200m run

– 4-3-2 rounds of “Cindy”

Cindy: 5 pull-ups, 10 push-ups, 15 air squats