A) Back squats: 10 mins to find 8 rep max

Then

4×4 with 3 second pause @ bottom of squat @ 80 – 90 % of above

 

B) 5 Rounds:

5 Box jumps @24inch/20inch

10 kb swings @L1= 24kg/16kg – L2= 28kg/20kg – L3= 32kg/24kg

5 box jumps

200m run

– Rest 2 mins –

(These need to be done fast, the rounds wont last long. Push hard on the runs)

MastersWOD1-6

A) Deadlift: 6 – 6 – 6 – 6

 

B) Skills:

EMOM 5 min:

L1= 4 pistols + 10 double unders

L2= 6 pistols + 20 double unders

L3= 8 pistols + 40 double unders

(use a box or band for the pistols if need be)

 

C) For time:

60 Cal row

50 Wall balls @9kg/6kg

400m Run

30 Pull ups

20 Burpees

10 clusters @ L1= 30kg/15kg – L2= 45kg/25kg – L3= 60kg/35kg

*20 min time cap*

A)15 min Gymnastics practise: 

Handstand-  Handstand walking/Handstand push ups (deficit/partials)/Handstand holds against the wall

“Get upside down”

Kipping practise- T2b/chin ups/chest to bar/ muscle ups/or just focus on smooth kipping motion

Pistols- Weighted/with bands/with box

“Anything body weight”

 

B) 1 Min @ each station (fight gone bad style):

Back squats (from the floor) @L1=40kg/20kg – L2=50kg/30kg – L3=60kg/40kg

Sit ups

Shoulder to over head @same weight

T2b

– 1 min rest –

x4 rounds

 

A) 10 Mins to play around and work teq/build weight

Then

5 sets to find your heaviest complex:

Power clean + Hang squat clean + Front squat

 

B) 6 min AMRAP:

3 – 6 – 9 – 12 – 15 e.t.c

Thrusters@ L1=42kg/30kg – L2=35kg/25kg – L3=25kg/15kg

Box jump overs @24inch/20inch

(If you have entered the open then treat this as an OPEN WOD L1=rx weight L2=scaled or masters L3=scaled masters)

 

– Rest 1 min –

 

C) Complete for time:

20 Clean + jerks @ weight above

thrusters

A) Front squats + Jerk (push or split): 4x 3+1

 

B) EMOM 6 mins:

2 Front squats + 4 Hang power cleans + 2 Jerks

@ L1=30kg/15kg – L2=50kg/35kg – L3=70kg/50kg

 

– Rest 5 mins –

 

C) 3 Rounds for time:

2 Wall climbs

10 Pull ups

200m Run

WallClimbs

 

A) 4 sets/super set:

6 Sumo deadlift

16 Double kb over head lunges

 

B) 10 Min AMRAP:

40 Wall balls @9kg/6kg

30 Kb swings @24kg/16kg

20 T2b

10 Box jumps @24inch/20inch

(back to wall balls if you get through the box jumps)

 

C) 5 Minutes of double unders:

Max sets of:

L1=5 – L2=10 – L3=20

Or just practise getting “A” double under

A) Within 7 mins at each station complete:

4 sets of- 20m sled push (heavy/2 lengths)

4 sets of- Max ring dips straight into 20,30 or 40 double unders

4 sets of- Double kb snatch 2×10 reps 2×8 reps

 

B) For time:

Burpees L1=40 – L2=60 – L3=80

EMOM= 3 Thrusters @L1=35kg/15kg – L2=50kg/30kg – L3=60kg/40kg

*Start with thrusters*

A) 3 Rounds for time:

20kb swings @ L1=16kg/8kg – L2=20kg/12kg – L3=24kg/16kg

10 Thrusters @ L1=25kg/15kg – L2=35kg/25kg – L3=45kg/35kg

20 Double unders

10 Over head squats @ same as thruster weight

– 15 min time cap –

 

B) 10 mins to build to 3 rep max push jerk

 

C) 7 min AMRAP:

12 Wall balls @9kg/6kg

6 Burpee box jumps @24inch/20inch

3 T2b

A) Super set/4sets:

5 TNG squat cleans

Max Back squats @ same weight as cleans

– Rest at least 2 mins after your back squats –

 

B) 12 min AMRAP:

9 Clean + jerks @ L1=40kg/20kg – L2=50kg/30kg – L3=62kg/40kg

6 Hspu scale to 6 hspu with a box or press ups

3 Bar muscle ups or L1=6 pull ups+6 dips – L2=6 chest to bar pull ups

 

– Rest 5 mins –

 

C) 20 Burpee box jumps for time

 

 

A) Back squats: 5 – 5 – 5 – 5 – 5 with “NO” pause @ the bottom and the top of the squat

 

B) 10min EMOM:

Odds- Wall climbs L1=3 – L2=4 – L3=5

Evens- 10 T2b + skipping L1=30 singles – L2=10 double unders – L3=30 double unders

 

– Rest 5-10 mins –

 

C) 30 Clusters for time:

L1=35kg/15kg – L2=50kg/30kg – L3=62kg/40kg

*EMOM- L1=8 pull ups – L2=4 chest to bar pull ups – L3=2 muscle ups *

10 min time cap