WOD

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

B) 5 rounds for time:

– 200 or 400m bike

– 10 DB push press

– 10 RKB swings 

– 5 up/downs

R60S

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 2 split jerks

Sets 5-8: 1 split jerk

*Pauses happen on dip AND catch

B) 5 rounds for time:

– 250/200 or 500/400m bike

– 10 shoulder to overhead (115/75, 95/65, 75/55)

– 15 RKB swings (53/35)

– 5 burpees over the barbell

R60S

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) 20 min AMRAP:

– 12 cal row

– 2 hanging knee raises

– 2 box step-ups

– 2 DB/KB push press

*Add 2 reps to each movement except row each round

Performance

B) 20 min AMRAP:

– 12 cal row

– 2 toes to bar

– 2 box step-ups (20/16”)

– 2 DB/KB push press (35/20s)

*Add 2 reps to each movement except row each round

*RX+ complete with HSPUs instead of push press

Fitness

E4M 3-4 total sets

Station 1:

– 200m row

– 12 alt. DB hang power snatches

– 9 air squats

– 24 single unders

Station 2: 

– 200m run

– 12 push-ups

– 9 double KB deadlifts

– 9 lemon squeezes or abmat sit-ups

Station 3:

– 200m row

– 12 wallballs 

– 9 ring rows

– 24 single unders

Station 4:

– 200m run

– 12 RKB swings 

– 12 reverse lunges

– 9 lemon squeezes or abmat sit-ups

Performance

E4M 3-4 total sets

Station 1:

– 250/200m row

– 12 alt. DB hang power snatches (50/35)

– 12 air squats

– 24 double unders

Station 2: 

– 200m run

– 15/12 push-ups

– 12 double KB deadlifts (53/35s)

– 9 lemon squeezes

Station 3:

– 250/200m row

– 15 wallballs (20/14)

– 9 ring rows

– 24 double unders

Station 4:

– 200m run

– 15 RKB swings (53/35)

– 12 reverse lunges

– 9 lemon squeezes

*Partner on equipment if able

Fitness

A) E2M x 8 sets

Odd:

– 6/side box toe drag step downs

*No pushing off ground. Add weight if able

Even:

– 8-12 L-seated DB overhead press

– 16 alt. KB gorilla rows

B) E90S X 10-15:

– 3 DB hang power cleans

– 4 DB front squats

– 3-5 strict pull-ups

– 4 box step-ups

Performance

A) E2M x 8 sets

Sets 1-2: 1 hang clean + 1 front squat + 1 clean

Sets 3-4: 1 hang clean + 1 clean

Sets 5-8: 1 clean 

*Receive in a full squat if able

B) E90S X 10-15:

– 3 power cleans (115/75, 95/65)

– 4 front squats

– 5 pull-ups

– 4 box jump overs (24/20”)

RX+ complete with 135/95 and CTB pull-ups or 2 bMUs

Fitness & Performance

A) E3M x 5 sets:
– 5 bench press @ 3111 tempo

– 10 tall kneeling banded lat pull-downs

– 5 prone YWY’s (w/ 2.5s or 5s if able)

Fitness

B) E2M x 8-12 sets:

Odd: 12/9 cal row + 6-9 dips + 3 up/downs

Even: 12/9 cal row + 12 RKB swings 

Performance

B) E2M x 8-12 sets:

Odd: 15/12 cal row + 6-9 ring dips + 3 burpees over rower

Even: 15/12 cal row + 15 RKB swings (50/35)

RX+ use 70/44 KB

Friday 9/27

Fitness

A) E2M x 8 sets

Odd sets:

– 8-12 BB strict press

– 8-12/side SA DB bent over row

Even sets:

– 8-12 heel elevated goblet squats w/ pause

– 8/side wide stance banded pallof press

Performance

A) E2M x 8 sets

Set 1-2: 2 pause split jerks

Sets 3-4: 1 pause split jerk + 1 split jerk

Sets 5-8: 2 split jerks

*Pauses happen on dip AND catch

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 10-20 DB/BB/EZ bar skull crushers

– 1 lap sled drag or push

– 10/side bent over DB rows

– 10/side banded TKEs w/ pause

OR 

Conditioning Option

For time:

– 800-600-400m run

– 4-3-2 rounds of:

• 8 SA KB clean + push press (4/side)
• 10 lemon squeezes
• 12 walking lunges

*Scaled version includes 600m run and/or 3-2-1 rep scheme

Fitness & Performance

A) E4M x 4 sets:

– 8/side KB split squats (rear foot elevated or regular)

– 12-16 DB floor press w/ pause

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

Fitness

B) 5 rounds for time:

– 200m row

– 12 DB hang power snatch

– 8 goblet squats

– 4 box step-ups

R60S

Performance

B) 5 rounds for time:

– 250/200m row

– 12 DB hang power snatch (50/35)

– 8 goblet squats

– 4 box jump overs (24/20”)

R60S

RX+ perform with 12-9-6 rep scheme

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 3011 tempo

– 8-12/side seated SA DB overhead press

– 8-12 DB lat pull-overs

Fitness

B) E3M x 4-8 sets:

– 12/9 cal row

– 9 double KB deadlifts

– 9-12 push-ups

– 6 lemon squeezes

Performance

B) E3M x 4-8 sets:

– 15/12 cal row

– 9 double KB deadlifts (53/35)

– 12/9 push-ups

– 6 lemon squeezes