WOD

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

B) Strength Option

3-4 sets for quality:

– 10-15 OH banded tricep extensions

– 10/side rear foot elevated split squats

– 5/side wide stance pallof press @3030 tempo

– 10-15 bent over banded lat pull-downs w/ pause

OR

Conditioning Option

For time:

– 800m run

– 40 air squats

– 80 double unders (sub single unders)

– 40 SA DB hang power clean + jerk (20/side @ 50/35)

– 80 double unders (sub single unders)

– 40 air squats

– 800m run

Fitness

E10M x 3-5 sets:

– 400m row

– 10 double KB deadlifts

– 10 box step-ups

– 400m run

– 10 ring/inverted BB rows

– 10 abmat sit-ups

– 30 single unders

Performance

E10M x 3-5 sets:

– 500/400m row

– 12 double KB deadlifts

– 12 box jump overs

– 400m run

– 12 ring/inverted BB rows

– 12 abmat sit-ups

– 36 double unders

Fitness

A) E2M x 6 sets:

– 5 BB push press (building)

After odd – 8-12/side half kneeling band row + reach

After even – 8-12 tough goblet squats

B) For time:

– 1000m row

– 50 medball squats (20/14) in unbroken sets of 10

– 30 strict pull-ups in unbroken sets of 5

Performance

A) E2M x 6 sets:

– 3 push press

*Barbell starts from the floor.

*Build to a heavy triple.

B) Jackie

For time:

– 1000m row

– 50 BB thrusters (45/35)

– 30 pull-ups

*This is a tester so leave it all out on the floor!

Fitness & Performance

A) E4M x 4 sets:

– 8 BB Romanian deadlifts @ 2011 tempo

– 8-12 dips (scaled, BW or weighted)

– 8-12/side DB bent over row

*start RDLs at 50-60% or 1RM deadlift

Fitness

B) E2M x 8-12 sets:

– 12 RKB swings

– 9 push-ups

– 6-12 reverse lunges

– 6 lemon squeezes

Performance

B) E2M x 8-12 sets:

– 12 RKB swings (53/35)

– 9 push-ups

– 12 reverse lunges

– 9 lemon squeezes

RX+ complete with 15-12-12-9 rep scheme

Fitness

A) E2M x 8 sets

Odd: 

– 16-24 alt. top down DB bench press + 4-8 BB supinated rack pull-ups

Even: 

– 8/side box step-ups (weighted if able)

*Stay vertical on bar pull-ups with knees bent or straight

B) 5 rounds for time:

– 200m row

– 8 double DB hang power snatches

– 7 hanging knee raises

– 6 burpees

R60S

Performance

A) E2M x 8 sets:

Sets 1-2: 1 halting snatch deadlift + 1 pause snatch 

Sets 3-4: 1 pause snatch 

Sets 5-8: 1 snatch

*Receive in full squat if able.

B) 5 rounds for time:

– 250/200m row

– 8 hang power snatches (95/65, 75/55, 65/45)

– 8 toes to bar

– 8 burpees over the barbell

R60S

Fitness & Performance

A) E4MOM x 

– 8/side front foot elevated split squats

– 8-12 BB strict overhead press

– 8-12 tough ring rows w/ pause

B) Strength Option

3-4 sets for quality:

– 8 BB hip thrusts w/ pause

– 1 lap reverse sled drag

– 8-12 BB drag curls

– 12+ banded or cable tricep push-down (1-2 RIR)

OR

Conditioning Option

20 min AMRAP:

– 10 cal row

– 10 walking lunges

– 10 DB push press (35/20s)

– 10 lemon squeezes

Fitness & Performance

A) E4M x 4 sets:

– 10-15/side SA DB incline press

– 10-20 alternating KB gorilla rows

– 10 supine medball hamstring curls (slow out/fast in)

Fitness

B) 3 rounds for time:

– 600-400-200m run

– 10-8-6 DB up/down devil presses (35/20s)

– 30 single unders

Performance

B) 3 rounds for time:

– 600-400-200m run

– 12-9-6 DB devil presses (35/20s)

– 36 double unders

Fitness

E10M x 3-5 sets:

– 400m row

– 15 RKB swings

– 12 wallballs 

– 400m run

– 9 pull-ups

– 6 burpees

Performance

E10M x 3-5 sets:

– 500/400m row

– 18 RKB swings (53/35)

– 15 wallballs (20/14)

– 400m run

– 12 pull-ups

– 9 burpees to target

*RX+ complete with reps of 21-18-15-12