WOD;
5 Rounds for Time of;
200 Meter Run
10 Pull Ups
Cashout;
3 Min Plank (accumulative)“Kettle Bell Fight Gone Bad”
3 Rounds For Reps
1 Min KB Snatch
1 Min KB Step-Ups 20″
1 Min KB SDLHP
1 Min KB Floor Press
1 Min Goblet Squats
1 Min Rest
*1.5/1 pood
Cash Out;
4 Min Tabata
20 sec hold – 10 sec rest
Superman/Banana
WOD;
‘Double Grace’
For Time:
60 Clean and Jerk 135/95
WOD;
For Time:
1500 Meter Row
150 Double Unders
1.5 Mile Run
50 Kettle Bell Thrusters (2-16/2-12kg)
30 Burpees
*athletes may split up work however they see fit, row can only be 500 meters at a time
WOD;
2014 Regionals Event 4
For Time:
21, 15, 9, 6, 3 of
Strict Hand Stand Push-ups
Front Squat 195/125lb
Burpees
WOD;
Complete as many rounds as possible in 20 minutes of:
15 Calorie Row
20 Box Jump 20″
25 Wall Ball 20/14@10′
*Score is rounds plus reps
WOD;
‘The Seven’
7 Rounds For Time of:
7 Handstand Push-ups
7 Thrusters, 135/95
7 Knees-To-Elbows
7 Deadlifts, 245/165
7 Burpees
7 Kettlebell Swings, 32/24kg
7 Pull-ups
Cashout;
400 Meter Farmer Carry
M 2/24kg
F 2/16kg
Skill;
Back Squat 3, 3, 3
WOD;
For Time:
100 Hang Clean and Jerk 75/55lb
*Every time the bar hits the floor, buy back with 2 burpee BJ, as the drops increase, the buy back increases by 2 burpee BJ.
*12 Min Time CAP
WOD;
For Reps:
10 Seconds Double Unders, 10 Sec Rest
10 Seconds Box Jump (FF, 20″), 10 Sec Rest
10 Seconds Lunge (alternate L/R, 1=1), 10 Sec Rest
10 Seconds Situps (SL/SA), 10 Sec Rest
10 Seconds Pushups, 10 Sec Rest
10 Seconds Mt Climbers (1=1), 10 Sec Rest
20 on, 20 off (4min)
30 on, 30 off (6min)
40 on, 20 off (6min)
50 on, 10 off (6min)
60 on, 00 off (6min)
WOD;
For Time:
3 Rounds of;
6 Squat Clean 135/95lb
6 Ring Dips
1 Minute Rest
THEN
5 Rounds of;
200 Meter Run
6 Deadlift 135/95lb
6 S2OH 135/95lb
1 Minute Rest
THEN
3 Rounds of;
6 Squat Clean 135/95lb
6 Ring Dips
*30 Min Time CAP
