A. Work up to Heavy Thruster for the Day
B. For Time:
100 Double Unders (3:1)
10 Thruster (M:135/115/95,W:95/75/65)
20 T2B
80 DU/8 TH/16 T2B
60 DU / 6 TH / 12 T2B
40 DU / 4 TH / 8 T2B
20 DU / 2 TH / 4 T2B
Partner WOD – Deck of Doom
Heart= Slam Ball (30/20)
Diamond= Ring Row
Club = KB Swing
Spade= Ring Dip
Ace= 11 Reps, Face Card= 10 Reps
Joker= 50 Meter Sled Push
*one work, one hold plank or completing sit ups
A. 6:00 EMOM – Power Clean + Hang Squat Clean (increasing)
B. 4 Rounds for time
10 Power Clean (135/95)
15 Box Jumps
:30 Handstand Hold
1:00 REST BETWEEN ROUNDS
C. 3:00 EMOM – :40 “L” sit+hang (hold L for as long as possible then hang for the duration of the :40)
Open WOD 16.1 – 20:00 AMRAP
25′ OH Lunge Step (95/65)
8 Burpee over Bar
25′ OH Lunge Step (95/65)
8 C2B Pull-up
McAllister Fundraiser
Fight Gone Mac – 4 Rounds – Groups of 4
1:00 Row For Meters
1:00 Push-ups
1:00 Box Step Ups (20″)
1:00 Ab Mat Sit-ups
1:00 REST
A. On the Odd Minutes (REST EVEN)- 30:00 CAP
2 Rounds for time:
60 Double Under
50 KB Swings (24/16kg)
40 Goblet Squats
30 T2B
20 Ring Dips
B. 800 Meter Jog following WOD
A. Deadlift 3 – 3 – 3 – 3- 3 (75-80% across)
B. Kipping HSPU practice
C. 7 Rounds for time:
10 Deadlift (185/125)
5 HSPU
1 Rope Climb
D. 4:00 EMOM – :40 Farmer Carry / :20 REST
A. Front Squat (rack) 5 Rounds on the :90 – 3 reps (80%)
B. For time: 21 – 15 -9
Front Squat (135/95 from floor)
C2B Pull-ups
C. At the 8:00 Mark, complete:
5:00 AMRAP – 10 WallBall (20/14), :10 REST
C. Tabata Hollow Rocks
