WOD

A) E2MOM x 10 min (5 sets)
– Power Clean Cluster 1.1.1
*Rest exactly 10 seconds between reps.
*Start at 70-75% and build if able.

B) Every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 5-10 Burpee Box Jump-Overs (24″/20″)
Station 2 – 10 Hang Power Cleans (135/95, 115/75, 95/65)
Station 3 – 5-10 Strict Handstand Push-Ups
Station 4 – 200m run @ 90-95%

*Scale strict HSPUs with 3-5 negatives or 12 L-seated DB presses @ 2111.

Masters
A) Tabata x 4 min (8 sets):
– 20 sec hollow rock OR hollow hold OR abmat sit-ups

R2M, then…
Tabata x 4 min (8 sets):
– 20 sec super plank bows and toes OR hands and toes (push-up position)

B) Every 90 seconds, for 24-30 minutes (4-5 sets of each station):
Station 1 – 5-10 NPU burpee box step ups
Station 2 – 8 hang power cleans (BB or DB)
Station 3 – 1 lap farmers carry (70/53, 53/35, 44/25 wall to wall)
Station 4 – 200m run

*break up reps to achieve best form for each work period.

A) EMOM x 15 min (5 sets)
1: Push press x 4 reps (all sets at or heavier than on 6/15)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/15)
3: 10-12 V-ups

B) 10 min AMRAP:
– 1000m row
– Max effort man makers in remaining time (35-40/20-25)
(Row + push-up + row + power clean + thruster)

Masters
A) E3MOM x 15 min (5 sets)
– Push press x 6 reps
– Bent over DB row x 8-10/side
– V-ups x 10-12

B) 10 min AMRAP:
– 1000m row
– In remaining time complete AMRAP of:
5 deadlifts (TnG with moderate weight)
7 push-ups (full depth)
9 box jumps/step-ups

A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Run 800 Meters
– 21 Kettlebell Swings (53/35)
– 12 Pull-Ups

*Note times for each set, and add them for total working time.
*Scale distance on run to keep from walking.

A) Box squat introduction 

 

B) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build to a tough but safe set of 5)

2: banded pull-aparts x 15-20

3: rest and increase load on BS if able

 

C) EMOM x 15 min

1: 10 front rack reverse lunges (115/75)

2: 6-12 toes to bar

3: 20-40 double unders

A) E2MOM x 12 min (6 sets)
– 3 position snatch (high hang, hang, 2” below knee
*start at 65% and work up with full squat snatches

B) 3 rounds not for time:
– 6-8 seated BB press @ 2111
– 8-10 bent over supinated DB row @20X0
– 1 lap single arm farmers carry
– 20 banded lat pulldowns

A) Every 90 sec x 15 min (10 sets):
– 2 front squats @ 80-85%

B) For time:
– 50 cal row
– 40 wallballs (20/14#)
– 30 shoulder to overhead (115/75#)
– 20 burpee box jump overs (24/20”)

Masters
A) Every 90 sec x 15 min (10 sets):
– 7 heavy goblet squats
– 7 push-ups

B) For time:
– 750/600m row
– 40 wallballs
– 30 BB push press (75/45, 65/35, 45/25)
– 20 burpee box step ups

A) EMOM x 15 min
1: Bench press 5-4-3-2-2 (build to heavy double)
2: 4-8 strict ring pull-ups
3: rest and build on BP

B) 3 sets @ 90%:
– 500m row
– 400m run w/ sandbag (60/30)
R4-5M

Masters
A) EMOM x 15 min
1: 8-10 DB bench press
2: 8-10 bicep ring curls
3: 20 sec hollow rock or hold

B) 10 min AMRAP:
– 200 m run
– 8 deadlifts @ 50% max
– 6 NPU burpees

A) EMOM x 12 min

1: Tempo back squat 2-3 reps @ 32X1 (use 4-5% more than 6/13)

2: bent over rear delt flys x 10-15 w/ 2.5-5/hand

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 Russian Kettlebell Swings (70/53)

– 10 Alternating Reverse Lunges with Kettlebell Goblet Hold

 

C) Not for time:

– 20 strict toes to bar @ 2111

 

Masters

A) EMOM x 12 min

1: Tempo back squat 5 reps @ 32X1 (heavier than last week)

2: 6-10 seated arnold presses @ 2111

3: rest and increase load on BS if able

 

B) AMRAP in 8 min:

– 10 russian kettlebell swings

– 10 alternating reverse lunges/step ups with goblet hold

 

C) 3 sets w/ a partner:

– 12 medball toss sit-ups