WOD

Fitness

A) E3M x 6 sets:

– 4 deadlifts 

After even sets – 10-15 DB floor press

After odd sets – 10 banded straight arm lat pull-down

Performance

A) E3M x 6 sets:

– 4 deadlifts @ 75-80% or 2+ RIR

*Heavier than 3/25

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 length hand over hand sled pull

– 8/s box step ups w/ no push off

– 10/s SA banded tricep push-down

– 8/s banded pallof press

OR

Conditioning Option 

20 min AMRAP:

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

– 12 RKB swings (53/35)

– 12 prisoner reverse lunges

– 6 up/downs

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) E60S x 10-20 sets:

– 6 DB hang power snatches (3/3 @ 50/35)

– 6/4 push-ups

– 6 air squats

RX+ perform with reps of 8

Fitness & Performance

E3M x 3-4 times through…

Station 1:

– 250/200m row

– 8 DB thrusters (35/20s)

– 8 kipping or 6-8strict pull-ups

RX+ perform CTB if kipping

Station 2:

– 200m run

– 8 box jump overs (24/20”) or step-ups

– 8 lemon squeezes

Station 3:

– 250/200m row

– 4 DB devil cleans

– 8 DB reverse lunges

Station 4:

– 200m run

– 24 double or single unders

– 12 ring rows

RX+ perform reps of 10 instead of 8s and 5 for the set of 4.

Fitness

A) E3MOM x 6 sets:

– 6 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) 5 rounds for time: 

– 200m run

– 12 wallballs

– 8 hanging knee raises

– 4 burpees

R60S

Performance

A) E3MOM x 6 sets:

– 4 back squats @ 2+ RIR or 80+%

B) 5 rounds for time: 

– 200m run

– 16 wallballs (20/14)

– 8 toes to bar

– 8 burpees to target

R60S

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) E3M x 5-8 sets:

– 200m row

– 5 DB hang squat cleans

– 9-12 dips

Performance

A) E2M x 8 sets

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

B) E3M x 5-8 sets:

– 250/200m row

– 5 hang squat cleans (115/75, 95/65, 75/55)

– 9-12 ring dips

RX+ use 135/95

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 3/20

B) Strength Option

3-4 sets for quality:

– 10-15 BB or DB skull crushers

– 10/s SA half kneeling banded lat pull-down

– 1 lap reverse sled drag

– 10 supine slide or medball hamstring curls

OR

Conditioning Option

10 rounds:

– 10 cal row

– 3 DB devil press (35/20s)

– 6 alternating DB or prisoner reverse lunges

Fitness & Performance

40 min AMRAP:

– 500/400m row

– 16 SA DB hang power snatch (50/35)

– 12 air squats

– 8-12 ring dips

– 400m run

– 16 box step ups

– 12 ring or inverted BB rows

– 40 double or single unders

*Pick a pace that you can move steadily at for 40 minutes

Fitness

A) E3M x 5 sets:

– 5 deadlifts 

– 10 tough dips

– 5/s SA ring row + reach

B) 5 rounds for time:

– 200m run or 500/400m bike

– 12 RKB swings (tough)

– 8-12 push-ups

– 12 prisoner reverse lunges

R60S

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 70-75% or 2-3 RIR

*Heavier than 3/17

B) 5 rounds for time:

– 200m run or 500/400m bike

– 16 RKB swings (tough)

– 12/8 push-ups

– 16 prisoner reverse lunges

R60S