A.  2016 Masters WOD #4 – 20:00 CAP 55 Bar Facing Burpee 34 OHS (95/65) 21 Ring Muscle Ups (MOD: 21 Ring Row+21 Ring Dip) * Any modifications: after finish, cut reps in 1/2 & repeat until cap B.  12:00 Row, Run or Bike – Easy Pace *OT3, 6, 9, 12 complete 10 GHD or 15 Ab Mat Sit-upsRead more

A.  Weighted Pull-up  3 – 3 – 3 – 3 – 3 B.  Helen – 3 Rounds for time 400 Meter Run 21 KB Swings (24/16kg) 12 Pull-ups REST AS NEEDED, THEN: C.  4:00 Plank…each break = 15 Hollow RocksRead more

A.  Squat (pick one)  10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% B.  3:00 WORK/3:00 REST – 4 Rounds of AMRAP 10/8 Cal AAB 10 Pistols (alt) 10 Box Jumps (24/20) C.  Immediately after B, Spend 5:00 on DU Practice **try to get max set when tiredRead more

0 – 2:00  Max HSPU (2:00)(advanced strict) 2-3:00 REST (1:00) 3 – 5:00  Max Ring Dips (2:00) 5 – 6:00  REST (1:00) 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) 8 – 10:00  REST (2:00) 10 – 20:00  AMRAP (10:00, work on good ROM, don’t count rounds) 3 HSPU (acvanced strict) 5 Ring Dips 7 Push ups 20 – 22:00  REST (2:00) 22-25:00  Max Sit-ups  (Ab mat or Advanced=GHD)Read more

A.  7:00 OTM  1 Power Clean + 1 Hang Squat Clean B.  14:00 for max Reps 40 WallBalls (20/14) 20 Power Clean (135/95) 30 WallBalls 15 Power Clean (155/105) 20 WallBalls 10 Power Clean (185/125) 10 Wall Balls *Max Power Clean in time remaining (205/140) **athletes can choose one weight for P. Cleans acrossRead more