WOD

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E3M x 5-8 sets:

– 12/9 cal row

– 12 SA DB hang power snatches (6/s)

– 9 tough ring or inverted BB row

– 3 burpees or up/downs

Performance

A) E2MOM x 8 sets

Sets 1-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E3M x 5-8 sets:

– 15/12 cal row

– 12 SA DB hang power snatches (6/s @ 50/35)

– 9 tough ring or inverted BB row

– 6 burpees over rower
RX+ try 18/14 cal-12-12-8

Fitness & Performance

A) E3M x 5 sets:

– 5 bench press @ 21X1 tempo

– 8-10/s half kneeling SA banded lat-pull-down

Fitness

B) E90S x 10-15 sets:

– 20 single unders or lateral hops

– 5 dips

– 6 plate ground to overhead

– 7 air squats

*sub 7 ski erg pulls or 15 sec bike for jump rope

Performance

B) E90S x 10-15 sets:

– 20 double unders

– 5 ring dips

– 7 plate ground to overhead (45/35)

– 9 air squats

On a 24:00 clock with a partner

(Buy in – 6 rounds – AMRAP)

Fitness 

-1600m row (400m splits)

Or

-1200m run (300m splits)

Into…

6 rounds (shared however):

-8 hanging knee raise/ab mat situps

-16 wallballs

Into…

AMRAP in remaining time (shared):

-4 strict pull-ups

-8 DB thrusters

Performance 

-2000m row (500m splits)

Or

-1600m run (400m splits)

Into…

6 rounds (shared however):

-10 toes to bar

-20 wallballs

Into…

AMRAP in remaining time (shared):

-5 burpee pull-ups

-10 thrusters (95/65)

RX+ complete 3 BMU

Fitness

A) E3M x 5 sets:

–  5 deadlifts

– 10 DB floor press w/ pause

– 10 tall kneeling banded face pulls

Performance

A) E3M x 5 sets:

– 5 deadlifts @ 3 RIR or 70+%

Fitness & Performance

B) Strength Option 

3-4 sets for quality:

– 1 lap lateral sled drag

– 10-15 DB tricep rollback extensions

– 20-30sec/side side plank

– 10/s bent over DB row

OR

Conditioning Option

18 min AMRAP:

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

– 10 DB thrusters (35/20s)

– 10 ring rows

– 10 abmat sit-ups

Fitness & Performance

A) E4M x 4 sets:

– 6-8 strict overhead BB press

– 8/s band pallof twist to press (red or green)

– 8/s front foot elevated split squat

Fitness

B) E3M x 5-8 sets:

– 200m row

– 8 DB push press

– 6 burpees or up/downs

– 4 lemon squeezes

Performance

B) E3M x 5-8 sets:

– 250/200m row

– 8 shoulder to overhead (115/75, 95/65)

– 8 burpees over the bar

– 8 lemon squeezes

Fitness

A) E3M x 6 sets:

– 4 front squats*

After odd sets…

– 10 seated DB press

After even sets…

– 10 tough ring rows

*Sub 8 double KB pause front squats

B) 3 rounds for time:

– 600-400-200m run

– 20-15-10 reps of…

• RKB swings 
• Box step-ups 

Performance

A) E3M x 6 sets:

– 4 front squats @ 2-3 RIR or 75+%

B) 3 rounds for time:

– 600-400-200m run

– 30-20-10 reps of…

• RKB swings (53/35)
• Box step-ups (20”)

RX+ use 70/44

Fitness

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 800m bike

– 16 SA DB hang power cleans (8/s)

– 12 SA DB push press (6/s)

– 12 DB or prisoner reverse lunges

– 12 ring or inverted BB rows

– 32 single unders

Station 2: 

– 400m row

– 16 wallballs

– 12 strict pull-ups

– 12-16 dips

– 8 burpees or up/downs

– 32 single unders

Performance

E8M x 4-6 sets (2-3 each)

Station 1:

– 400m run or 1000m bike

– 20 SA DB hang power cleans (10/s @ 50/35)

– 16 SA DB push press (8/s)

– 16 DB reverse lunges

– 12 ring or inverted BB rows

– 32 double unders

Station 2: 

– 500m row

– 20 wallballs (20/14)

– 16 kipping or 12 strict pull-ups

– 12-16 ring dips

– 8 burpees

– 32 double unders

Fitness

A) E2MOM x 8 sets

Odd sets:

– 10/s half kneeling BB landmine presses

Even sets:

– 20 alt KB gorilla rows

– 10 banded Spanish squats

B) E2M x 8-12 sets

Odd: 12/9 cal row + 6 double DB hang power snatch + 9-12 push-ups

Even: 12/9 cal row + 12-15 air squats

Performance

A) E2MOM x 8 sets

Sets 1-2: 1 high hang snatch + 1 hang snatch + 1 snatch

Sets 3-4: 1 hang snatch + 1 snatch

Sets 5-8: 1 snatch

B) E2M x 8-12 sets

Odd: 15/12 cal row + 6 touch and go power snatches (95/65, 75/55) + 12/9 push-ups

Even: 15/12 cal row + 15 air squats

RX+ use 115/75 w/ 18 air squats

Please do not drop plates lighter than 25s.