
Skill: Strict Press 1 rm (take 20-25 min)
WOD: 9 AMRAP
8 DB Shoulder to Overhead 50% of today’s 1rm split in half (i.e. 100 SP 1rm, 25 lb in each hand)
8 DB Bent Over Row (same weight)
8 DB Front Rack Squats (same weight)
WOD: 9 AMRAP
8 DB Shoulder to Overhead 50% of today’s 1rm split in half (i.e. 100 SP 1rm, 25 lb in each hand)
8 DB Bent Over Row (same weight)
8 DB Front Rack Squats (same weight)
A) Back Squat; 4 sets of 2 @ (90% of 1RM)
B) 10min AMRAP
4 hang power clean (135/95)
6 front rack lunges (alternating)
8 Toes to bar
B) 10min AMRAP
4 hang power clean (135/95)
6 front rack lunges (alternating)
8 Toes to bar
Patrick Daniel Tillman (11/6/76 – 4/22/04) was a professional football player who left the NFL
and enlisted in the United States Army in May 2002. He joined the Army Rangers and served
and enlisted in the United States Army in May 2002. He joined the Army Rangers and served
A) CF Metcon “or”
B) Alternate wod:
Masters 2016 regionals qualifier Event 1
21-15- 9 Row for Calories / Thrusters (95/65)
Rest 10min then:
Masters Event 3
15min AMRAP
B) Alternate wod:
Masters 2016 regionals qualifier Event 1
21-15- 9 Row for Calories / Thrusters (95/65)
Rest 10min then:
Masters Event 3
15min AMRAP
Oly: 1 Power Clean + 1 Hang Power Clean
Take 15 – 18 min to build to your heaviest complex
WOD:
6 RKBS 70#/53#
6 push press 155#/105
6 lateral bar over burpees
Complete 3 cycles of AMRAP in 4 minutes
Take 15 – 18 min to build to your heaviest complex
WOD:
6 RKBS 70#/53#
6 push press 155#/105
6 lateral bar over burpees
Complete 3 cycles of AMRAP in 4 minutes
Skill: Deadlift 5X2 @ 65-75%
WOD: 20 min AMRAP Partner WOD 1:1 Each Partner does a full round
3 Rope Up/Downs+Knee Raises
6 SDHP 70/53
12 Cal Row
WOD: 20 min AMRAP Partner WOD 1:1 Each Partner does a full round
3 Rope Up/Downs+Knee Raises
6 SDHP 70/53
12 Cal Row
Congratulations to Jess W. on her first rope climb!
A) Complex; (Clean, Hang Clean, Jerk). Find heaviest of the day.
B) CF Metcon
C) 20 Ring Muscle ups for time
B) CF Metcon
C) 20 Ring Muscle ups for time
Skill: Get Up Sit Ups & Turkish Get Ups
Spend 15 – 20 minutes…
working first on the Get Up Sit Up https://vimeo.com/3268306 as an assistance drill and then
Spend 15 – 20 minutes…
working first on the Get Up Sit Up https://vimeo.com/3268306 as an assistance drill and then
Workout of the day - Wednesday, May 4, 2016
Warm Up:
400 M Jog then 2 Rounds of
5 Squats --> Crab Walk
5 Push Ups --> Walking Lunges
5 KB Swings --> Bear Crawl