For time with a partner, 3 rounds each (6 total):
– 500/400m row
– 20 KB swings (53/35)
– 10 toes to bar
+
Right into 3 rounds each (6 total):
– 400m run
– 20 alternating DB snatch (55/35ish)
– 40 double unders
*Partner A completes a round and rests while partner B completes the round. One person working at a time
A) E2MOM x 3 sets
RX
1: 400m run
2: 30 wallballs (20/14)
3: 400m run
4: 15 burpee box jump overs (24/20”)
5: 60 sec plank hold
Scaled
1: 300m run
2: 20 wallballs (20/14)
3: 300m run
4: 10 burpee box jump overs (24/20”)
5: 45 sec plank hold
B) 3 sets:
– 30 sec/side couch stretch
– 10 weighted or banded dips
– 10 seated DB curls
A) E2.5M x 6 sets – back squat
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
B) “Fran”
21-15-9 reps for time
– thruster (95/65)
– pull-up
*This is an old school benchmark WOD designed for you to go AFAP.
C) 3 sets for quality:
– 20 sec/side half kneeling pallof hold
– 20 banded frog pumps
A) E3MOM x 6 sets – bench press
Set 1: 3 @ RPE 8 (about 88-90%)
Sets 2-6: 3 @ 93% of set 1
After each set alternate:
– Station 1: 15-20 banded face pulls
– Station 2: 15-20 banded pull-aparts
B) Every 8 minutes x 3 sets:
– 36/27 cal row
– 25 RKB swings (53/35)
– 400m run
*Keep times the same.
*RX+ use 70/44.
A) E2M x 8 sets
Sets 1-4: clean segment pull + 2 cleans @ 65-75%
Sets 5-6: 2 cleans @ 75-85%
Sets 7-8: 1 clean @ 90+%
B) 12 min AMRAP
– 3 bar muscle-ups
– 6 DB/KB hang squat cleans (55/35ish)
– 12 DB/KB reverse lunges
*Sub strict 3 strict pull-ups + 3 push-ups for bar MUs.
E2M x 4-6 sets
1: 24/18 cal row
2: 2 rounds
3: 6/side hang DB clean & jerk (50/35) + 12 goblet squats + 6 burpees over the DB
A) E3MOM x 5 sets:
– 8 Romanian deadlifts @ 65-75%
– 8/side seated DB press w/ KB front rack hold
B) 3 sets for quality:
– 8/side front foot elevated split squats
– 20 sec accumulated L-hang
– 30 sec sandbag front loaded march
C) 3 sets for quality:
– 5 DB/BB curls @ 5050 tempo
– 20 banded tricep push-downs
A) EMOM x 5-6 sets
1: 12/9 cal row
2: 4-8 burpee box jump overs (24/20”)
3: 6-10 strict pull-ups
4: 10-12 front rack alternating reverse lunges (115/75)
5: 4-8 strict handstand push-ups
B) 3 sets for quality:
– 20 alternating elevated psoas marches
– 8-10 ab wheel roll-outs
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