WOD

Fitness

A) E2M x 6 sets:

– 5-5-4-4-3-3 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

Performance

A) E2M x 6 sets:

– 3 push jerks

*Heavier than 4/28

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap farmers carry

– max effort tough push-ups (10-20 reps)

– 8-12 double KB heel elevated front squats w/ pause

– 8-12 incline chest supported KB row w/ pause

OR 

Conditioning option

10 rounds for time:

– 10 cal row

– 10 wallballs

– 10 RKB swings

Fitness

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

Odd sets:

– 12-16 alternating front foot elevated reverse lunge

*Knees over toes focus

Even sets:

– 8-12 DB floor press

– 8-12 bent over BB rows

B) E90S x 10-15 sets

– 20 single unders or lateral hops

– 3 DB front squats

– 3-5 hanging knee raise

– 3 DB up/down devil press

Performance

A) E2M x 8 sets

Sets 1-3: 2-3 front squats @ 75-85%

Sets 4-6: 1-2 @ 85-90%

Sets 7-8: 1 @ 92.5+%

B) E90S x 10-15 sets

– 20 double unders

– 3 front squats @ 55-65% of A

– 3-5 toes to bar

– 3 DB devil press (35/25s)

*FS taken from floor

Fitness

E5M x 5-8 sets:

– 400m run

– 8 double KB deadlifts

– 6-10 dips

– 6-10 lemon squeezes or sit-ups

Performance

E5M x 5-8 sets:

– 400m run

– 8 deadlifts 

– 6-10 ring dips

– 6-10 lemon squeezes

*DL: 225/155, 185/125, 155/105, 135/95, 115/75

Fitness

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

Odd sets:

– 8-12/side half kneeling landmine press 

– 4-8 strict hanging leg or knee raise

Even sets:

– 12-16 alt. landmine lateral squats

– 12-16 L-seated banded row

B) 15 min AMRAP:

– 12 cal row

– 10 alt. DB snatch

– 8 DB box step overs

Performance

A) E2M x 8 sets

Sets 1-2: 3 hang power snatch

Sets 3-4: 2 hang power snatch

Sets 5-8: 1 hang power snatch

B) 15 min AMRAP:

– 15 cal row

– 12 alt. DB snatch (50/35)

– 9 box jump overs (24/20”)

Fitness

A) E4M x 3 sets:

– 8-12 bench press 

– 8-12/side SA half kneeling banded lat pull/downs

– 6-8/side banded twist @ 3010 tempo

B) “Mini-er Murph”

For time:

– 600m run

+ 

6 rounds:

– 5 pull-ups

– 10 push-ups

– 15 air squats

+ 

600m run

Join us for Memorial Day Murph on Monday, May 30th!

Performance

A) E4M x 3 sets:

– 1 RIR bench press @ 75-80% 

– 8-12/side SA half kneeling banded lat pull/downs

– 6-8/side banded twist @ 3010 tempo

B) “Mini Murph”

For time:

– 800m run

+ 

8 rounds:

– 5 pull-ups

– 10 push-ups

– 15 air squats

+ 

800m run

Fitness

– 100 wallballs

– 1000m row

– 80 KB swings

– 800m run (in 200m splits)

– 60 hanging knee raises

– 600m row

– 40 dips

– 400m run (in 200m splits)

– 20 up/downs

– 200m run (together)

Performance

For time with a partner:

– 100 wallballs (20/14)

– 1000m row

– 80 KB swings (53/35)

– 800m run (in 200m splits)

– 60 toes to bar

– 600m row

– 40 ring dips

– 400m run (in 200m splits)

– 20 burpees over the rower

– 200m run (together)

Fitness

A) E3M x 6 sets

– 10-8-6-4-4-4 deadlifts

After even sets:

– 8-12 DB floor press

After odd sets:

– 8-12 tall kneeling banded lat pull-downs

*Heavier than 4/21

Performance

A) EM x 6 sets

Deadlift

Set 1: 8 @ 60%

Set 2: 6 @ 70%%
Sets 3-6: 3-4 @ 80%

*Heavier than 4/21

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 1 lap heavy reverse sled drag

– 8-12/side DB/KB bent over row

– 8-12 medball hamstring curls

– 12-16 DB skullcrushers

OR

Conditioning Option

For time:

– 1000/800m row

+ 

4x:

– 5 DB devil press (35/25s)

– 10 DB reverse lunges

– 15 abmat sit-ups

+ 

1000/800m row

Fitness

A) E2M x 6 sets:

– 5 BB push press

After odd sets:

– 10-20 seated banded hamstring curls

After even sets:

– 10/side bent over DB/KB row

*Heavier than 4/19

B) For time:
– 600m run

– 20 DB push press

– 15 hanging knee raise

– 400m run 

– 15 DB push press

– 10 hanging knee raise

– 200m run

– 10 DB push press

– 5 hanging knee raise

*Scale runs to 400-300-200 if needed.

Performance

A) E2M x 6 sets:

– 4 push jerks

*Heavier than 4/19

For time:
– 600m run

– 20 shoulder to overhead (95/65)

– 20 toes to bar

– 400m run 

– 15 shoulder to overhead

– 15 toes to bar

– 200m run

– 10 shoulder to overhead

– 10 toes to bar

*RX+ use 115/75.