WOD

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8-12 banded face pulls

B) E2MOM x 8-12 sets:

– 12/9 or 10/7 cal row

– 8 RKB swings

– 4 dips

Performance

A) E3M x 6 sets:

– 1-2 bench press @ 85-90%

After odd sets: 3-6 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8-12 banded face pulls

*If you can’t perform pull-ups without assistance, sub Fitness version

B) E2MOM x 8-12 sets:

– 12/9 cal row

– 8 RKB swings (70/44)

– 4 ring dips

Fitness

A) E3M x 6 sets:

– 5 front squats (BB or double KB)

After odd sets: 8-12 L-seated DB press

After even sets:  8-12/side half kneeling single arm band row

B) 3 rounds for time:

– 400m run

– 24-16-8 wallballs 

– 16-12-8 hanging knee raises

Performance

A) E3M x 6 sets:

– 3-4 front squats @ 70-75%

B) 3 rounds for time:

– 400m run

– 32-24-16 wallballs (20/14)

– 16-12-8 toes to bar

RX+ perform 8-6-4 bar or ring MUs

Fitness

At 0:00…

Run 600m, then 3 sets of:

– 12 wallballs

– 10 DB hang power cleans (5/5)

– 8 lemon squeezes or abmat sit-ups

At 12:00

Row 750/600m, then 3 sets of:

– 24 single unders

– 10 HR push-ups

– 8 strict pull-ups

At 24:00

3 sets of:

– 12 wallballs

– 24 double unders

– 10 DB hang power cleans

– 10 HR push-ups

– 8 lemon squeezes or abmat sit-ups

– 8 pull-ups

Performance

At 0:00…

Run 600m, then 3 sets of:

– 15 wallballs (20/14)

– 12 DB hang power cleans (3/3/3/3 @ 50/35)

– 9 lemon squeezes

At 12:00

Row 750/600m, then 3 sets of:

– 30 double unders

– 12/9 HR push-ups

– 9 pull-ups

At 24:00

3 sets of:

– 15 wallballs (20/14)

– 30 double unders

– 12 DB hang power cleans (3/3/3/3 @ 50/35)

– 12/9 HR push-ups

– 9 lemon squeezes

– 9 pull-ups

Fitness & Performance

A) E4M x 5 sets

– 6 BB or DB Romanian deadlifts @ 65+%*

– 8-12 dips

– 8-12/side bent over rows

*Heavier than 9/22

B) Strength Option

3-4 sets for quality: 

– 20 alternating DB walking lunges

– 16-20 banded tricep push-downs

– 12-16 alternating V-ups

– 8-12 BB drag curls

OR

Conditioning Option

10 rounds for time:

– 10 cal row

After each row alternate…

Odd sets: 8 double DB hang squat cleans

Even sets: 12/9 push-ups on DBs (elevate to scale)

Fitness

A) E2M x 8 sets (4 each, alternating)

Odd:

– 8-12 DB incline presses

– 8-12 tall kneeling band pull-downs

Even:

– 6-8/side box step-downs w/ toe drag (goblet or unweighted)

*control your descent, try to not push off the floor

B) E90S x 10-15 sets:

– 20 single unders

– 4 alternating DB snatch (50/35)

– 4 strict pull-ups

– 4 up/downs

Performance

A) E2M x 8 sets:

Sets 1-4: 3 hang power snatch

Sets 5-8: 2 hang power snatch

*Build to a heavy set of 2

B) E90S x 10-15 sets:

– 20 double unders

– 6 alternating DB snatch (50/35)

– 5 pull-ups

– 4 burpees to target

Fitness

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs
• 3 strict pull-ups

R90S

3 min

– 200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box step overs

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through

Performance

2 rounds of (10 total sets):

3 min

– 200m run, in remaining time…

• 6 wallballs (20/14)
• 3 pull-ups

R90S

3 min

– 250/200m row, in remaining time…

• 3 lemon squeezes
• 6 RKB swings (53/35)

R90S

3 min

– 200m run, in remaining time…

• 3/side KB push press
• 6 prisoner reverse lunges

R90S

3 min

– 250/200m row, in remaining time…

• 3/side KB hang power cleans
• 3 box jump overs (24/20”

R90S

3 min

– 200m run, in remaining time…

• 3 KB goblet squats
• 3 up/downs

R90S

*switch runs and rows the second time through

Fitness

A) E2MOM x 8 sets (4 each)

Odd sets:

– 4-6 BB push press

– 8/side front foot elevated split squat (L)

Even sets:

– 12-16 KB gorilla rows 

– 8/side front foot elevated split squat (R)

B) E2M x 8-12 sets:

– 12/9 or 10/7 cal row

– 5 hang DB power clean + push press

Performance

A) E2MOM x 8 sets

Sets 1-4: (2 cleans) + 1 pause split jerk

Sets 5-8: 1 clean + 1 split jerk

*Pause happens on dip and catch of split jerk

B) E2M x 8-12 sets:

– 12/9 cal row

– 3 TNG power clean + push jerk

Fitness

A) E3M x 6 sets

Odd sets:

– 8-12 single arm DB bench press (non dominant)

– 2-4 supinated negative pull-ups w/ 3 sec negative

Even Sets

– 8-12 single arm DB bench press (dominant)

– 8/side DB external shoulder rotations from knee

B) 5 rounds:
– 200m run

– 10 plate ground to overhead 

– 8 ring dips

– 6 hanging knee raises

R60S

Performance

A) E3M x 6 sets:

– bench press 1 RIR @ 80-85%

After odd sets: 4-8 ring (neutral) or bar (supinated) strict pull-ups (weighted, BW)

After even sets: 8/side DB external shoulder rotations from knee

*Heavier than Monday 9/16

*If you can’t perform pull-ups without assistance, sub Fitness version

B) 5 rounds:
– 200m run

– 12 plate ground to overhead (45/35)

– 10 ring dips

– 8 toes to bar

R60S