Warm Up: – EMOM 12
1. 30 DU / 60 SU
2. 20 walking lunges
3. 15 deficit pushups
4. 10 cal row.
Then; 6 min thruster WU
WOD: – For Time: Modified Event # 15
"Redemption"
30 commando pullups
21 thrusters @ 135/95
20 commando pullups
15 thrusters @ 135/95
10 commando pullups
9 thrusters @ 135/95
Warm Up: – A. AMRAC 8
10 pushups
5 HSPU (30 sec hold 1st round)
10 air squats
5 burpee pullups
10 T2B
B. 15 min Squat warm up
WOD: – For Time: Modified Event 9
"The Separator"
12 strict deficit HSPU @ 6" / 3"
15 back squat @ 225/165 (UB from floor)
20 Burpees
9 strict defecit HSPU @ 6" / 3"
18 front squat @ 205/145
20 Burpees
6 strict defecit HSPU @ 6" / 3"
21 OHS @ 185/125
20 Burpees
Warm Up: – 4 min barbell warmup
2 min Abs – coachs call
1 min DU / SU
10 min DL warm up – 7/6/16 DL 8 rep
WOD: – For Time – 7K run
Actually, “Masters Event #1”
8 deadlift
40 GHD situps
80 DU / 160 SU
4 rope climbs
80 wallballs @ 20/14
4 rope climbs
80 DU / 160 SU
40 GHD situps
8 deadlift
Warm Up: – AMRAC 8
200m run
30 DU / 60 SU
1 rope climb
THEN; 20 min clean warm up
WOD: – For Time: Modified Event 6
10 squat cleans @ 70% (est. 7/15/16)
8 squat cleans @ 75%
6 squat cleans @ 80%
4 squat cleans @ 85%
2 squat cleans @ 90%
Warm Up: – AMRAC 4
15 air squats
10 straight-leg situps
5 burpee pullups
Then; 5 min barbell movements
Skills: – Clean practice: EMOM 12
1. 3 hang power cleans
2. 2 squat cleans
WOD: – For Time: Modified Event 3
50 wallballs @ 20/15
25 medball GHD situps
500m medball run/ 50 step ups
Warm Up: – AMRAC 8
10 walking lunges
10 ring rows
5 inch worms
5 burpees
Strength: – 4 X 8 NFT
Renegade rows
Floor press @ 3211
WOD: – AMRAP 12
30 sec HS hold
15 wallballs @ 20/14
15 abmat situps
Warm Up: – 5 min “Everyone is it !”
Partner Skills: 3 X 60 sec "Fun with Deadbugs"
3 X 10 glute-ham raises
WOD: – EMOM 12
1. 30 air squats
2. 50 DU / 100 SU
3. 2 rope climbs
Warm Up: – 400m run
2 min box jumps
4 min HS progressions
6 min muscle-ups / pullups / dips
8 min squat/lunge/clean
WOD: – For time:
20 weighted lunges @ 185
20 muscle-ups (sc: pullup / dip combo)
200-ft. handstand walk (sc: shoulder taps)
20 hang power cleans @ 185
20 box jumps @ 36/30
20 handstand push-ups to 6-inch deficit
20 front squats @ 185
Warm Up: – 200m run
3 min kb session
3 min pushup session
3 min K2E
PARTNER WOD: – AMRAP 15
P1: 300m run
P2: 21 kb swings @53/35
14 pushups
7 K2E
Partners switch when runner returns. Runner (P1) then
begins where P2 left off.
Warm Up: – 6 min dynamic movements
Skills: – Bar MU warm up / practice
8 min cap
Skills WOD: – EMOM 8
2 reps bar MU
MetCon WOD: – 3 RFT
400m run
REST 30 sec
300m run
REST 30 sec
200m run
REST 30 sec
100m run
REST 30 sec
