Skill: Handstand Practice

Progressions: headstand  wall walk up  wall kick up  free standing  handstand walk

12 – 15 minutes

WOD:

800 m run

Rest 3 minutes

400 m run

Rest 3 minutes

A) 10min EMOM, even 4 muscle ups (ring or bar), odd max strict HSPU

B) CF Metcon

C) 200 double unders for time

Skill: Rope Climb Practice

WOD:
3 rounds
10 rings rows
10 wall balls
10 box jumps


Rest 2 minutes

3 rounds
10 SDHP
10 Push Press
30 jump ropes

Strength: Back Squat (warm ups are included)

Touch on empty bar…

10@50%

Rest 1 minute

6@65%

Rest 90 seconds

4@80%

Rest 2 minutes

3 x 1 @90%

Rest 2 – 2.5 minutes btwn

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)

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

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

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

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