3 rounds:
Row 200M
10 DB Hang Cleans
10 DB Thrusters
Pre-WOD Mobility:
Triceps smash (2 min each side)
T-spine rake/roll (3 min)
15-12-9 reps, for time of:
Hang Squat Clean, 135/95 lbs
Bar Facing Burpee
Rest 3 mins then…
15-12-9 reps, for time of:
Bar Facing Burpee
Push Jerk, 135/95 lbs
Super front rack (2 min each side)
Couch stretch (2 min each side)
50 Double-unders
30 Good Mornings, 15 lbs
10 V-Ups
Pre-WOD Mobility:
Hamstring smash (box/lax ball) (2 min each side)
Blue angel (2 min each side)
3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
Low back smash (2 min each side)
Banded bully (2 min each side)
Run 400M
Mobility
Practice 10 reps of each movement, then 5 reps at a faster pace
Pre-WOD Mobility:
Suprapatellar smash/floss (2 min each side)
Armpit smash (2 min each side)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Short ROMWOD
Run 400M
Burgener warmup 1x w/ PVC, 1x w/ barbell
3 rounds:
3 Hang Power Snatches, ramp up in weight
3 Strict or Negative Pull-ups
Pre-WOD Mobility:
T-spine rake/roll (3 min)
MBOD (2 min each side)
Every 7 minutes, for 3 rounds:
12 Hang Power Snatches, 115/75 lbs
15 Pull-ups
Run, 400 m
Log your individual round times
Quad smash (barbell) (2 min each side)
Lat smash (barbell) (2 min each side)
Row 500M
2 rounds:
5 Hip & Back Extensions
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Presses
* start empty bar and add weight for second set
Then ramp up slowly to first working set
T-spine anchor (3 min)
Triceps smash (2 min each side)
Pause 3 seconds at bottom of jerk
Trap scrub (2 min each side)
Hip flexor smash (2 min each side)
4 Rounds for time of:
400m Run
24 Back Squats, 185#
24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here
Runs to be done together. Both other movements shall be divided evenly.
2 rounds:
25M High Knees
25M Lateral Lunges
5 Push-ups
25M of Butt Kicks
10 Squats
5 Push-ups
5 Broad Jumps
Pre-WOD mobility:
MBOD (2 min each side)
Super couch (2 min each side)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
No time cap this time!
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
No time cap this time!
Quad smash (barbell) (2 min each side)
Pec smash (barbell) (2 min each side)
2 rounds:
40 single unders
8 GHD Hip Extensions
1x Burgener warm-up with empty bar
8 pull-ups or ring rows
For 2 cycles:
Teams of 2, AMRAP in 12 mins of:
30 Double Unders
10 Dumbbell Power Snatches, 50/35 lbs
5 Chest-to-bar Pull-ups
Rest 3 mins between each cycle.
For each cycle restart the AMRAP.
Partner A will complete a full round of:
30 Double Unders + 10 Dumbbell Power Snatches + 5 Chest-to-bar Pull-ups
…followed by partner B. Continue alternating full rounds for the remaining time
2 rounds:
Run 200M
10 Wall-facing Squats
10 GHD Back Extensions
10 PVC Passthroughs
5 Overhead Squats, empty bar, slow
Pre-WOD mobility:
T-spine anchor (3 min)
Suprapatellar smash/floss (2 min each side)
Saddle stretch (3 min hold)
Banded OH distraction (2 min each side)
3 rounds:
10 cal Bike
5 GHD Sit-ups
10 Bent-over Row
Pre-WOD mobility:
Side hip smash (2 min each side)
Armpit smash (2 min each side)
4 rounds for time of:
Run, 400 m
14 Toes-to-bars
4 Bar Muscle-ups
Psoas smash (2 min each side)
Calf stretch (2 min each side)
