4-29-16
Warm Up: – AMRAC 8
7 thrusters @ 75/45
7 box jumps
7 bar over burpees
Strength: – Deadlift – 15 min
10-8-6-4-2-1
WOD: – “Linchpin Test # 6”
4 rounds for time:
21 wallballs @ 20/14
18 pullups
15 kb swings @ 53/35
12 HSPU
Warm Up: – AMRAC 8
7 thrusters @ 75/45
7 box jumps
7 bar over burpees
Strength: – Deadlift – 15 min
10-8-6-4-2-1
WOD: – “Linchpin Test # 6”
4 rounds for time:
21 wallballs @ 20/14
18 pullups
15 kb swings @ 53/35
12 HSPU
Warm Up: – AMRAC 9
3 rounds REVERSE “Cindy”
10 “heavy” kb swings
Strength: – Partner GH-raises (40 each)
WOD: – 2016 Masters Qualifier Event # 3
AMRAP 15
55 DU / 110 SU
15 C2B pullups
5 hang power cleans @ 155/105
Warm Up: – 3 min “Cindy”
6 min barbell warmup
Skills: – 3 RFNT (15 min cap)
8-10 seated db press
8 T2B @ 2111
WOD: – For Time:
30 – 25 – 20 – 15 – 10
Mtn. Climbers
Front Squats @ 95/65
Warm Up: – 8 min dynamic movements
Skills: – 8 min TU / DU practice
REST 2 min
Accumulate 3 min of HS hold
WOD: – E:6 min for 24 min
Run 800m
Row 250m
25 DU / 50 SU
Warm Up: – 600m run
20 burpees
WOD: – A. Every 2 min for 10 minutes
22 walking lunges with db/kb
B. Every 3 min for 15 minutes
Bench press 3-5 reps, building to 5RM
Strength: – 3 sets NFT
S/A db row 8-10 reps @ 2111
REST 45 sec
Hollow hold/rock X 60sec
REST 45 sec
Warm Up: – In 12 minutes completes in any order:
400m row
30 Mtn. Climbers
20 wallballs @ 20/14
3 X 20 sec HS hold on wall
Strength: – 3 sets in 12 min (Rest as needed)
20 KB farmers carry walking lunges @ “heavy”
WOD: – 3 rounds for time:
12 butterfly pullups
12 strict deficit HSPU @ 4″
12 alt arm KB snatch @ “heavy”
Warm Up: – Ascending reps for 8 min
Pushup
Medball squat clean
Jumping knee tuck
5 DU / 10 SU
Partner WOD: – AMRAP 30
Teammates must complete 1 full round before switching
8 Deadlift @ 225/135
25ft burpee broad jumps
50ft sprint
5 medball cleans
75ft sprint back to partner
Warm Up: – Partner Up & grab a barbell
EMOM 10
P1: barbell work
P2: rounds of “Cindy”
WOD: – “BEAR BALLS”
6 rounds for time: (LC: 6/2/14)
1 round Bear Complex
Comp: 155/105
Rx: 135/95
Sc: 95/65
200m medball run 20/14
Skills: – 20 min practice butterfly pullups
Warm Up: – In 8 min complete AMRAC
400m run
25 pushups
25 slow situps
25 jumping squats
—— Burgener + Snatch warm up ——
Skills: – Snatch: 3 – 3 – 3 – 3 -3
WOD: For Time (LC 10/21/13)
20 – 15 – 10 – 5
Wallballs @ 20/14
T2B
Burpees
Warm Up: – 3 rounds in 12 min
6 hang squat cleans NTE 95/65
6 thrusters NTE 95/65
6 HSPU (sc: 20 sec HS hold)
60 sec Mobility per arm
——– 6 min to find a start weight for OHS ——–
WOD: – For Loads: Build through all sets (LC: 10/22/13)
OHS: 1-1-1-1-1
FS: 1-1-1-1-1
BS: 1-1-1-1-1
