Warm Up: – AMRAC 8
5 Jumping Ring Dips
5 Kip swings —-» strict UB pullups
5 slow pushups
5 Muscle Up drills w/foam roller
10 PVC OHS
50 SU
WOD: – For Time
40 pullups
40 wallballs @ 20/14
30 C2B pullups
30 wallballs @ 20/14
20 bar muscle ups
20 wallballs @ 20/14
Core Conditioning: – NFT
Accumulate 50 russian twists w/light db
Warm Up: – 400m medball run
AMRAC 5
5 ring rows —» pullups
5 burpees
10 PVC good mornings
20 walking lunges
5 min barbell warmup
5 min barbell loadup for C&J
WOD: – On a running clock:
0:00 – 10:00:
Run 1 mile
AMRAP rounds of "Cindy"
(5 pullups + 10 pushups + 15 squats)
10:00 – 18:00:
Run 1 mile
AMRAP abmat situps
18:00 – 24:00
"Grace" for time (LC 8/4/16)
(30 clean & jerk @ 135/95)
Score = "Grace" time + reps completed
Warm Up: – AMRAC 6
5 jumping squats –» box jumps
10 russian kb swings –» american swings
@ NTE 44/35
15 PVC good mornings
20 sec jump rope
6 min barbell warmup
Strength: – 10 min to find a heavy 1-rep deadlift
WOD: – 20 Rounds for time
1 Deadlift @ 365/235
3 box jumps @ 36/30
5 TU (15 DU / 30 SU)
Warm Up: – Partner medicine ball warm-up
AMRAC 7
10 chest pass / person
10 side toss right
10 side toss left
10 kb swing style tosses
10 partner wall ball
10 seated chest pass w/ feet off floor
Core Conditioning: – 2 rounds NFT
100ft waiters walk R/L @ "heavy"
25 R/L db OR kb side bends @ "heavy"
WOD: – For Time
10 down to 1 (db thrusters @ 50/35)
20 down to 2 (burpees to OH target)
Warm Up: – AMRAC 6
1 min run/row
30 sec DU
5 broad jumps
7 jumping squats
5 inch worms
Strength: – Turkish Get-up
Accumulate 20 reps AHAP
WOD: – Front Squat
Build to a 1RM
Warm Up: – 400m run
5 min barbell warmup
10 min "team" warmup
TEAM WOD: – Teams of 4
Complete the workout below as a team.
WOD A and WOD B have a "captain" that stays on the wod until it is completed. The other two members can float back and forth between the two wods to complete reps. The wod "captain" is responsible for keeping up with the reps completed. WOD C can be chipped away at any time during or after the other 2 wods. Teams must complete all 3 wods for total time.
If WOD A finishes before WOD B, rotation can continue as long as the "captain" of B stays with the wod until completion. The other teammates can rotate into WOD B or work on WOD C. One person works at a time on each wod.
WOD A
"Badger"
3 rounds
30 squat cleans @ 95/65
30 pullups
800m run
WOD B
75 hang power snatch @ 75/55
50 hang power snatch @ 95/65
25 hang power snatch @ 135/95
WOD C
100ft sled push @ +45/0 x 50 reps
Warm Up: – AMRAC 8
5 S/A DB windmills @ NTE 25/20
20 sec DU / SU
10 V-ups
5 S/A russian KB swings @ NTE 35/26
10 walking lunges
20 sec PVC stretch
WOD: – 3 rounds for time:
50ft S/A db OH lunges @ 50/35 – R
50ft S/A db OH lunges @ 50/35 – L
50 DU (2 min max)
15 GHD situps
10 russian KB swings @ 80/70
Mobility: – 90 sec minimum per side/movements
Foam roll calves
Foam roll piriformis
KB quad smash
Warm Up: – Partner Up – Ascending reps for 7 min
Burpees
Box Jumps
Wallballs
5 min medball clean warmup
Strength: – 4 x 10
Hip thrusts w/2 sec pause
@ M:95-115 F:65-85
Weighted Situp & Press @ 35/15
WOD: – AMRAP 7
12 medball cleans @ 20/14
8 box jump overs @ 24/20 (no feet on box)
Warm Up: – EMOM 10
O: – Row / Run
E: – 5 barbell rows + 5 hang power cleans + 5 SP
Skills: – Bar Muscle Up drills
WOD: – For Time
10 – 8 – 6 – 4 – 2
Bar Muscle Up
DB shoulder to OH @ 50/35
Warm Up: – AMRAC 8
30 sec DU
5 burpee pullups
1 min "Rack" position mobility
Strength: – Front Squats
A. Build to a 1RM with 3/10 sec pause
B. 3 x 3 @ 85% with same pause scheme
WOD: – 5 rounds for time:
10 Back Squats @ 185/125
15 Pushup Mtn Climbers
