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!!!

 

A) E2MOM x 12 min (6 sets)

– 2 position snatch (hang + 2” below knee)

*start at 65% and work up to at least 85% with full squat snatches.

*goal is to build heavier than last week.

 

B) “Nancy”

5 rounds for time of:

– 400 meter run

– 15 overhead squats (95/65)

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.