WOD

A) Back squat – build to a new 1RM in 20 min (be smart, be careful)

B) EMOM x 10-12 min:

E: 8 thrusters (115/75, 95/65, 75/45)

O: 12/9 cal row

C) max handstand hold/walk x 3 sets; rest as needed

MASTERS:

Partner WOD:

– 1K/800m row

– 60 wallballs

– 60 ring rows

– 1K/800m row

– 60 KB swings

– 60 sit-ups

– 1K/800m row

– 60 air squats

– 60 single arm DB push press (15/arm/person)

– 1K row/800m

 

9 & 10 AM:

Long aerobic warm-up…

+

20 min AMRAP

– 8 DB thrusters (35/20)

– 10 renegade rows

– 12 box jumps – SD (24/20”)

– 400 m run

*get creative on the warm-up

 

A) EMOM x 10 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 12 min

E: bench press 3-4 @ 75% (heavier than 5/7)

O: 6-10 T2B

C) 1K row time trial

 

*On row – work at rate right at or just above 90% 500m pace.

 

A) Front squat – build to something heavy in 10 min, NOT a 1RM

B1) DB rear elevated split squat 8 reps/leg @ 20X1; R60S

B2) Supinated ring row 8-10 @ 2111; R60S x 4 sets

C1) Single-Arm Dumbbell Row x 8 reps/side @ 2111; R60S

C2) Face-Up Chinese Planks x 45-60 seconds (accumulated); R60S x 3 sets

 

A) EMOM x 6 min

– 5 TnG power cleans (155/105, 115/75, 95/55)

+

Every 6 minutes, for 24 minutes (4 sets), for times:

– Run 400 Meters

– 6 alt. DB snatch (50-75/20-45) – 3/arm

– 6 burpee over the box jumps (24/20”)

 

A) Build to a 2 rep max Push Press in 10 min

B) Weighted/negative pull-ups 1.1.1; R10S/2M x 4 sets

+

5 rounds for time:

– 5 shoulder to overhead (155/105)

– 10 parallel to bar burpees

 

A) Back squat – build to something heavy in 10 min, NOT a 1RM

+

EMOM x 15 minutes:

Minute 1: 10 Kettlebell Swings + 6 Goblet Squats (53/35)

Minute 2: 30 seconds of Rowing for Calories

(start the row at 15 seconds into the minute…finishing at 45 seconds)

Minute 3: 6-8 T2B

+

3 sets of 20 partner medball toss sit-ups; rest as needed

 

MASTERS:

A) EMOM x 10 min

E: 8 DB bench press

O: 12 heavy RKB swings

B) EMOM x 10 min

O: 5-7 burpees

E: Farmer’s carry 2x around platform

C) EMOM x 10 min

O: 8 DB snatch

E: Row 30 sec @ 90%

 

9 & 10 AM:

A) Every 6 minutes x 4-5 sets, tough effort:

– 400 m run

– 6 deadlifts (155/105, 135/95, 115/75, 95/55)

– 5 hang power cleans

– 4 shoulder to overhead

 

*Should all be UB if possible.