WOD:

A.) EVERY 90(s.) FOR 12 MIN. (8 SETS)

4 – HALTING CLEAN DEADLIFTS & HANG CLEAN

B.) 10 MIN. A.M.R.A.P.

1- POWER CLEAN

1 – FRONT SQUAT

1 – S2OH

2 – POWER CLEAN

2 – FRONT SQUAT

2 -S2OH

3 – POWER CLEAN

…

WOD:

A.) 3×5 FLOOR PRESS

B.) 3 SETS

60(s.) RING PULL-UPS

*60 (s.) REST

60(s.) HOLLOW ROCKS

*60(s.) REST

60 (s.) MAX DISTANCE HANDSTAND WALK OR HOLD

WOD:

A.)

BACK SQUAT 3×5

B.) 4×3 MIN. SPRINTS OF “CINDY”

5 – PULL-UPS

16 – PUSH-UPS

15 – AIR SQUATS

OR

4×3 MIN. A.M.R.A.P.

5 – HANDSTAND PUSH-UPS

10 – PISTOLS

15 – PULL-UPS

*90(s.) REST

WOD:

2015 MASTERS QUALIFIER #4

21-15-9

DEADLIFTS @ 225/1

BOX JUMPS @ 24″/20″

HSPU

HAPPY FOURTH!!!

WOD:

A.) 1 – REP MAX SNATCH

B.) 5 MIN. A.M.R.A.P.

5 – CHEST TO BAR PULL-UPS

10 – CLEANS (155/95LBS)

WOD:

A.) TEAMS OF 2

100 – KB SWINGS

400M RUN

100 – BB THRUSTERS

400M RUN

80 – BURPEES

400M RUN

100 – BB THRUSTERS

100 – KB SWINGS

WOD:

A.)

FRONT SQUAT 3×5

B.) 5 SETS MAX REPS

30 (s.) – RING DIPS

* 30(s.) REST

30(s.) – BOX JUMPS

* 30 (s.) REST

30 (s.) – KB SNATCH

WOD:

A.) 5 SETS

3 x PUSH PRESS

*2-3 MIN. REST

B.) TEAMS OF 3

15 MIN. A.M.R.A.P.

20 – CAL ROW

10 – DB PUSH PRESS

WOD:

EVERY 5 MIN. FOR 30 MIN. (6 SETS)

400M RUN

20 – KB SWINGS

40 – DOUBLE-UNDERS

WOD:

5 ROUNDS

350M RUN

50M LUNGES