WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12/side half kneeling BB landmine presses

Even sets:

– 12-16 alternating KB gorilla rows

– 8-12 KB Romanian deadlifts

*Heavier than last week

B) 3 rounds for time:

– 400m row

– 20-16-12 alt. DB snatches 

– 20-16-12 alt.  DB box step-overs 

*Scale step-overs with no weight.

Performance

A) E2M x 8 sets:

Sets 1-4: 1 hang snatch + 1 snatch 2” below the knee

Sets 5-8: 1 snatch 2” below the knee

B) 3 rounds for time:

– 500/400m row

– 20-16-12 alt. DB snatches (50/35)

– 20-16-12 alt.  DB box step-overs (20/16”)

Fitness

E6M x 5-7 sets:

– 400m run

– 8 double DB hang power cleans

– 8 hanging knee raises

– 8 DB push press

– 16 single unders / lateral hops

Performance

E6M x 5-7 sets:

– 400m run

– 8 hang power cleans (115/75, 95/65)

– 8 toes to bar

– 8 shoulder to overhead

– 24 double unders

Fitness

A) E3M x 6 sets

– 6-5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 60%

Set 2: 4 @ 70%

Set 3: 3 @ 80%

Set 4: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 90+%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S

Fitness

A) E3M x 6 sets

– 5-4-3-2-1 deadlifts

After odd sets: 8-12 DB floor presses (w/ pause)

After even sets: 8-12 tall kneeling banded lat pull-downs

*DLs heavier than last week.

B) 5 rounds for time:

– 200m row

– 10 wallballs

– 8 double KB/DB deadlifts 

– 6 up/downs

R60S

Performance

A) E3M x 6 sets – deadlift

Set 1: 5 @ 70%

Set 2: 4 @ 80%

Set 3: 2-3 @ 85%

Sets 5: 1-2 @ 90%

Sets 6: 1 @ 95%

B) 5 rounds for time:

– 250/200m row

– 12 wallballs (20/14)

– 9 double KB/DB deadlifts (53/35s)

– 6 burpees over the rower

R60S

Fitness

A) E4M x 4 sets:

– 8 BB back or box squats

– 8-12 DB seated Arnold presses

– 4-6/side SA ring row w/ reach

Performance

A) E4M x 4 sets:

– 8 back squats @ 55-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length bent over hand over hand sled pull

– 8-12 BB good mornings

– 8-12 DB tricep rollback extensions

– 8-12 banded Spanish squats

OR 

Conditioning Option

For time:

– 1000/800m row

– 80 RKB swings in UB sets of 10

– 1000/800m row

Fitness

A) E3M x 5 sets:

– 8 double KB heel elevated front squats

– 12-16 L-seated DB overhead piston press

– 8-12 BB inverted row

B) E4M x 4-5 sets:

– 500/400m row

– 10 alternating DB SA power cleans

Performance

A) E3M x 5 sets:

– 1.1.1 TnG power clean + push jerk cluster

*R10S after each touch and go single

B) E4M x 4-5 sets:

– 500/400m row

– 5 touch and go power cleans

*Goal is to increase pace and weight each set.

Fitness

E8M x 4-6 rounds:

– 200m row

– 6 DB up/down press

– 12 goblet / prisoner reverse lunges

– 200m run

– 12 abmat sit-ups 

– 18 single unders

*Switch the order of movements every round

Performance

E8M x 4-6 rounds:

– 250/200m row

– 6 DB devil press (35/25s)

– 12 DB reverse lunges

– 200m run

– 12 lemon squeezes 

– 24 double unders

*Switch the order of movements every round

Fitness

A) E4M x 3 sets:

– 10-15 RIR close grip bench press

– 5-10 strict supinated pull-ups

– 10-15 banded face pulls

B) 3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 ring rows

Performance

A) E4M x 3 sets:

– 2 RIR close grip bench press @ 55-60%

– 5-10 weighted or strict supinated pull-ups

– 10-15 banded face pulls

B) “Helen”

3 rounds for time:

– 400m run

– 21 KB swings (53/35)

– 12 pull-ups