WOD

Fitness

A) E3M x 5 sets:

– 5 dKB front squats@ 32X1 tempo

– 10 alt. DB renegade rows

– 5/side banded split stance pallof presses w/ 5 sec pause

Performance

A) E3M x 5 sets:

– 5 front squats w/ 32X1 tempo @ 50-60%

Fitness & Performance

B) Strength Option

3-4 sets for quality:

– 8-12 close grip bench press @ 50-60%

– 8/side DB RFE or regular split squats*

– 6-10 strict pull-ups (weighted / strict / banded)

– 8-12 hollow hold medball twists

OR 

Conditioning Option

10 rounds for time:

– 12/9 cal row

– 8 push-ups

– 4 dDB hang squat cleans 

Fitness

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

After odd sets: 12-16 DB walking lunges

After even sets: 8-12 /side plank powell raise

B) E3M x 4-7 sets:

E3M x 4-7 sets:

– 12/9 cal row

– 6 box step overs (weighted if able)

– 9 DB push press

Performance

A) E2M x 8 sets:

– 5-4-3-2-1-1-1-1 push press

B) E3M x 4-7 sets:

– 15/12 cal row

– 6 box jump overs (24/20”)

– 9 DB push press (35/25s)

RX+ use 50/35s.

Fitness

A) E3M x 6 sets:

– 7-5-3-7-5-3 box squats

After even: 8-12/side DB overhead press

After odd: 8-12 L-seated band rows

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch

– 3 strict pull-ups

– 4-6 wallballs

Performance

A) E3M x 6 sets:

– 7-5-3-7-5-3 back squats

*heavier than 2/21

B) EMOM x 10-20 sets:

– 4-6 alt DB snatch (50/35)

– 4 pull-ups

– 4-6 wallballs (20/14)

RX+ complete with CTB pull-ups.

Fitness

E6M x 6 sets (3 each, alternating)…

Station 1

– 400m row

– 8 dDB hang power cleans

– 10 goblet hold reverse lunges

– 12 push-ups (elevated if needed)

Station 2

– 400m run

– 8 shoulder to overhead

– 8 hanging knee raise / kip to knee tuck

– 8 up/downs

Performance

E6M x 6 sets (3 each, alternating)…

Station 1

– 500/400m row

– 8 power cleans (115/75, 95/65, 75/55)

– 12 goblet hold reverse lunges (53/35)

– 16/12 push-ups

Station 2

– 400m run

– 8 power cleans

– 8 toes to bar

– 8 burpees over the barbell

Fitness & Performance

A) E4M x 4 sets:

– 8-12 Romanian deadlifts @ 65%

– 12-16 DB incline press w/ pause

– 8-12/side bent over KB/DB rows

Fitness

B) 3 rounds for time:

– 600-400-200m run 

– 30-20-10

• RKB swings
• single unders

*Scale run to 400-300-200 if needed

Performance

B) 3 rounds for time:

– 600-400-200m run

– 40-30-20 

• RKB swings (53/35)
• Double unders

Fitness & Performance

Complete as many rounds as possible in 15 minutes of: 

– 3 wall walks

– 12 dumbbell snatches 

– 15 box jump-overs 

♀ 35-lb dumbbell, 20-in box 

♂ 50-lb dumbbell, 24-in box

Fitness

A) E2M x 8 sets (4 each)

Odd sets:

– 16 alternating top-down DB incline presses

– 8-12 banded Spanish squats

Even sets:

– 16 alternating dKB gorilla rows

– 8-12 medball hamstring curls

Performance

A) E2M x 8 sets…

Sets 1-2: 3 high hang snatch

Sets 3-4: 2 hang snatch

Sets 5-8: 1 snatch from 2” below knee

Fitness & Performance

B) 3-4 sets for quality:

– 10-20 DB skull crushers

– 10-20 alternating goblet hold lateral lunges

– 8-12 BB bent over rows

– 15/side lateral delt raise (5 lean away, 5 neutral, 5 lean in)

OR 

Conditioning option

For time:

– 800-600-400-200 m run 

– 20-16-12-8 DB SA hang power clean + push press

– 20-16-12-8 DB box step over

*DBHPC – 20-5/5/5/5, 16-4/4/4/4, etc..

Fitness & Performance

A) E3M x 5 sets:
– 8-12 DB bench press @ 32X1 tempo

– 8 tough ring rows w/ pause (weighted, body weight, banded)

– 8 BB hip thrusts w/ pause (off bench)

*heavier than last week w/ extra set

Fitness

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 12/9 cal row (scale to 10/8)

– 9 heavy RKB swings

Station 2:

– 12/9 cal row

– 9 push-ups (elevate if needed)

Performance

B) E2M x 8-12 sets (4-6 each)

Station 1:

– 15/12 cal row

– 12 heavy RKB swings

Station 2:

– 15/12 cal row

– 12/9 push-ups

RX+ perform 4-6 HSPUs