WOD

A) Every 8 minutes, for 32 minutes (4 sets) of:
– Row 750/600 meters
– 15 deadlifts (185/125, 155/105, 135/95, 115/75)
– 12 push-ups (chest to floor)
– 9 box jump overs (24/20”)

*Note times for each set, and add them for total working time.
*Increase interval times to 10 or 12 minutes if needed.
*Deadlifts should never get ugly and should stay UB for first 2 sets at least.

B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine

Masters
A) Every 8 minutes, for 32-40 minutes (4-5 sets) of:
– Row 500/400 or 750/625 meters
– 15 tough Russian KB swings
– 12 goblet squats
– 9 push ups (full ROM)

B) Foam roll 1 min each part:
– quads/IT band
– glutes
– lower back
– lats
– scapulas/t-spine

A) EMOM x 15 min (5 sets)
1: Push press x 3 reps (build from 75% to at or near a 3RM)
2: Weighted supinated pull-up cluster 1.1.(1) – R10S between reps
OR Negative supinated pull-ups (heavier than 6/29)
3: 10-12 DB anchored sit-ups (no arms, add weight to chest if able)

B) 3 rounds for time of:
– Run 400 Meters
– 15 Push Presses (115/75, 96/65, 75/45)

Masters
A) EMOM x 15 min (5 sets)
1: Push press x 5 reps (build to heavy set of 5)
2: 3-5 Negative supinated pull-ups (3-5 seconds down)
3: 10-12 DB anchored sit-ups

B) Four rounds for time of:
– Run 200m
– 10 DB push presses
– 10 ring rows

A) EMOM x 12 min

1: Box squat x 4 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: rest and increase load on BS if able

 

B) EMOM x 15 min

1: 10 DB/KB weighted walking lunges (70/53, 53/35, 35/25 each hand)

2: 4-6 strict handstand push-ups

3: 30 double unders + 5 burpees

 

*HSPU scaling options: kipping w/ 3-5 sec negative > banded w/3-5 sec negative > L-seated DB press x 10 reps

*DU scaling option: 30 seconds of continuous singles

 

Masters

A) EMOM x 12 min

1: Box squat x 5 reps @ 21X1 (build heavier than 6/27)

2: bent over fly x 10-15 @ 20X0

3: Double DB/KB bent over x 10 reps

 

B) EMOM x 15 min

1: 10 DB/KB weighted walking lunges/step-ups

2: 6-10 push-ups (use box to get full ROM)

3: 30 sec of single unders + 5 NPU burpees

A) Build to an 85% power clean

B) Every 30 sec x 10 min (20 reps)
– 1 power clean @85%

C) 3-4 rounds not for time:
– 10-12 BB hip extensions @ 20X1
– bear hug bag carry x 1 lap (120+/90+)
– AMRAP strict supinated pull-ups in 60 sec
– AMRAP strict ring dips in 60 sec

*don’t rest more than 1-2 minutes between movements

A) Every 90 sec x 15 min (10 sets):

– 2 front squats @ 85+% (use 3-5% more than 6/23)

 

B) E3MOM x 15-18 min @ 90+%

– 200m run

– 12 wallballs

– 10 T2B

A) EMOM x 10 min
– 1 Snatch (full)
*Starting at 65% and making 5-10lbs building to today’s “heavy”. This is not necessarily a 1RM. Build until you feel it start to get sloppy.

B) Every 8 min x 3 sets
– 500/400m row
– 10 power snatches @ 60% of A
– 15 burpees over the barbell

A) Build quickly to 75% bench press

B) EMOM x 15 min
1: Bench press 5@80% – 3@85% – 2@90% – 1@95% – 1@ 95+%
2: Bent over DB row x 6-8 AHAP (R)
3: Bent over DB row x 6-8 AHAP (L)

C) 4 rounds for time:
– 5 shoulder to overhead (185/125, 155/105, 135/95, 115/75)
– 10 box jump overs (24/20”)
– 40 double unders (100 singles)

*S2O should be heavy but UB.

D) Optional: 3 sets not for time
– L-sit flutter kicks x 20-30 seconds accumulated
– 15 DB tricep rollback extensions

Hero WOD: Badger

3 rounds for time

– 30 squat cleans (95/65)

– 30 pull-ups

– 800m run

 

Happy 4th Of July!!!