Warm Up: – In 8 min; 400m medball run
Then AMRAC remaining time
20 lunges
15 pushups
10 pullups
Strength: – 20 min to find a 3 rep pause squat
– spend 3 sec in the botttom
WOD: – AMRAP 4
8 kb swings
8 HSPU
REST 2 min
* KB * Rx+ = 80/70
Rx = 70/53
Sc: = 44/35
Lite = 35/26
AMRAP 4
8 T2B
8 dips ( Ring, matador, box top )
Warm Up: – AMRAC 8
10 T2B
10 kb swings
20 air squats
Skills: – GHD Situps; back/hip extensions
15 min practice session
WOD: – For Time:
40 pullups
40 pushups
40 front squat @ 75/45
40 hang power cleans @ 75/45
40 push press @ 75/45
40 GHD situps
40 DU / 90 SU
Warm Up: – 10 min circuit..
2 min rowing for meters
2 min DU / SU
2 min burpee box jumps
2 min Bear complex
Skills: – 3 sets in 18 min
60 sec shoulder taps
20 banded hip bridges @ 2111
6-8 medball T2B
Row 15 calories
WOD: – AMRAP 8
7 manmakers
Rx+ = 45/30
Rx = 35/20
Sc = 25/15
Lite = 20/10
7 OHS
Rx+ = 155/105
Rx = 135/95
Sc = 95/65
Lite = 65/45
7 K2E
Sc = 10 hanging knee raises
Warm Up: – AMRAC 8
5 slow, strict pushups
10 jumping squats
15 situps
20 OH plate lunges
Midline: – 400m KB carry
Rx+ = 70/53
Rx = 53/44
Sc = 44/35
Lite = 35/26
WOD: – Front Squat
3-3-3-3
Floor Press
3-3-3-3
Push Press
3-3-3-3
Warm Up: – 3 rounds in 10 min
25 situps
25 back extensions
10 kb windmills (5 each arm)
10 chin-ups
Strength: – E:90 sec for 12 min
10 kb swings + 10 kb pushups
Go heavy on the kb swings
WOD: – In teams of 3: Complete for time
Row 5000m
150 wallballs
150 pullups
One person rows, one person works on
the wallballs/pullups, and one person
rests. Any movement can be completed
at any time.
Warm Up: – AMRAC in 10 min
1 round of “Cindy”
5 box jump overs
10 thrusters @ bar +
Skills: – 15 min to test/advance 1 goal
from “2015 Goals” board.
WOD: – On a running clock set to 18 min
4 min Clean & Jerk
2 min REST
4 min Back Squat (same weight; from floor)
2 min REST
4 min Push press (same weight; from floor)
2 min burpees over bar
Rx+ : 155/105
Rx : 135/95
Sc : 115/85
Lite: 95/65
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.
Warm Up: – AMRAC 8
400m run
30 sec DU/SU
6 T2B
6 burpees
6 kb/plate swings
WOD: – “Scooter”
On a 35-minute clock with a partner:
AMRAP 30
30 DU / Sc: 60 SU
15 pull-ups / Sc: ring rows
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
Warm Up: – Spend 20 min squatting.
Begin light and work up
Use as many sets as needed to get
to a “heavy” 5 rep squat.
Squats can be front OR back
Skills: – Partner carry techniques
WOD: – PARTNER WOD !
AMRAP 20
Partner carry 200ft
20 wallballs (shared target)
20 box jumps @ 24/20
20 hang power snatch @ 75/45
20 HSPU
Warm Up: – AMRAC 8
15 air squats
15 candle sticks
15 PVC dislocates
Inside Lap
Skills: – Agility drills
Figure 8
Shuffle
30 sec ON / 30 sec OFF
WOD: – 3 rounds for time:
21 medball cleans
14 pistols
7 TU / 14 DU
Warm Up: – AMRAC 8
Building lap (100m)
10 pushups
10 goblet squats (kb or plate)
20 situps
20 DU / 40 SU
Skills: – EMOM 18
1. 45 sec TU/DU Attempts
2. 45 sec weighted plank @ 45/25
3. 8 OHS @
Comp: 135/95
Rx: 115/75
Sc: 95/65
Lite: 65/35
WOD: – For Time:
400m run
15 deadlift
300m run
25 deadlift
200m run
35 deadlift
100m run
50 T2B
(Sc: Hanging knee raises)
(Lite: 35 candle sticks)
Deadlift Scale
Comp: 275/205
Rx: 225/165
Sc: 155/125
Lite: 125/95
