WOD

Fitness

A) E3M x 4 sets:

– 8-12 double KB deadlifts

– 8-12 BB bent over rows

– 8-12/side half kneeling DB presses

Performance

A) E3M x 4 sets:

– 3.3.3 power clean + push jerk clusters

*Pause 10 seconds

FItness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12/side box pistol squats or step-ups

– 1 lap waiters walk

– 12-16 alternating hanging knee raises (sub from floor)

– 45-60 sec floor or low ring front leaning rest (FLR)

OR

Conditioning Option

3 sets:

– 5x 30/30s row/bike/ski

R60S after each set of 5 for 3 total sets

Fitness

E12M x 3-4 sets:

– 400m row

– 8 double DB power snatch

– 10 box step overs

– 400m run

– 12 hanging knee raises

– 14 goblet / prisoner hold reverse lunges

Performance

E12M x 3-4 sets:

– 500/400m row

– 9 power snatch (75/55, 65/45, 55/35)

– 12 box jump overs (24/20”

– 400m run

– 15 toes to bar

– 18 back rack reverse lunges

Fitness & Performance

A) E4M x 3 sets:

– Bench press

• Fitness: 8-12 reps
• Performance: 1-2 RIR @ 60%

– Pull-ups

• Fitness: 4 supinated negatives (4 secs down)
• Performance: 2 RIR @ 60%

– 8-12 bent over trap 3 raise w/ pause @ 2.5 or 5lb per side

Fitness

B) E90S x 10-15 sets:

– 20 single unders

– 9 RKB swings

– 6 push-ups 

– 3 up/downs 

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 9 RKB swings (53/35)

– 6 ring dips

– 3 burpees to target 

RX+ complete 70/44.

Fitness

A) E3M x 6 sets:

– 5 BB back or box squats

After odd sets…

– 10 tall kneeling DB press

After even sets…

– 5/side single arm ring rows w/ reach

*Same or heavier than last week.

B) E3M x 4-7 sets:

– 12/9 or 10/7 cal row

– 8 DB thrusters

– 4 burpees

Performance

A) E3M x 6 sets – back squat

Set 1: 6 @ 70%

Set 2: 4 @ 80%

Set 3-6: 2-3 @ 80-85%

B) E3M x 4-7 sets:

– 12/9 cal row

– 9 DB thrusters (35/25s)

– 6 burpees over the bar

RX+ row 15/12 cal and use 50/35s

Fitness

“Little Badger”

3 rounds for time:

– 25 double DB hang squat cleans

– 20 strict pull-ups (in UB sets of 5)

– 600m run

Performance

“Badger”

3 rounds for time:

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

Gym Closed

Fitness

In teams of two, with only one partner working at a time, complete the following for time:

– 1200m Relay Row (alternating 300 meters)

immediately followed by…

16 rounds (partners alternating full rounds) of:

– 8 Push-ups (scale if needed)

– 12 Russian KB swings 

– 16 Air squats

immediately followed by…

– 1200m Relay Row (alternating 300 meters)

Performance

In teams of two, with only one partner working at a time, complete the following for time:

– 1600m Relay Row (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of:

– 10 Push-ups (full range of motion)

– 15 Russian KB swings (heavy)

– 20 Air squats

immediately followed by…

– 1600m Relay Row (alternating 400 meters)

Fitness

A) E4M x 4 sets:

– 8 deadlifts

– 8-12 DB incline press

– 8-12 KB chest supported incline rows

Performance

A) E4M x 4 sets – deadlifts

Set 1: 8 @ 55%

Sets 2-4: 8 @ 65%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8/side rear foot elevated split squats

– 12-16 banded OH tricep extensions

– 8-12 alternating pike leg lift overs

– 12-16 alternating double KB gorilla row

OR

Conditioning Option

For time:

– 800m run

– 60 RKB swings

– 40 goblet squats

– 20 TGUPs