WOD:
A.) FRONT SQUAT 3×5
*4 SETS
8-10 RING PUSH-UPS
B.) 4 SETS FOR MAX. REPS (3 MIN.)
300 M RUN
MAX REP HANG C&J @ 95LBS/65LBS
WOD:
2013 REGIONAL EVENT #7
4 ROUNDS
2 – ROPE CLIMBS
100FT SPRINTS
4 – SQUAT CLEANS
100FT SPRINTS
WOD:
A.) 10-12 MIN. PISTOL PROGRESSION
B.) EVERY MIN. ON THE MIN. FOR 15 MIN. (5 SETS)
#1) 10 – TOES TO BAR
#2) 15 – KB SWINGS
#3) 20 – KB LUNGES
WOD:
A.) MAX. REPS
STRICT PULL-UPS
*90(s.) REST
STRICT SUPINATED PULL-UPS
*90(s.) REST
STRICT MIXED GRIP PULL-UPS
B. “JACKIE”
100M ROW
50 – THRUSTERS
30 – PULL-UPS
WOD:
A.) 3 SETS (12 MIN.)
30(s.) RING DIPS
*30(s.) REST
30(s.) TOES TO BAR
*30(s.) REST
30(s.) L-SIT
*90(s.) REST
B.) EVERY 5 MIN. FOR 25 MIN. (5 SETS)
400M RUN
25 – PUSH-UPS
WOD:
A.) 3×5 FRONT SQUATS
B.) 3 ROUNDS
30 – WALLBALLS
20 – BURPEES
10 – BOX JUMP OVERS
WOD:
A.) 2 SETS OF JERK FOOTWORK DRILLS x 10
B.) EVERY 2 MIN. FOR 16 MIN. x 1 JERK @ 70-90%
C.) 8 MIN. A.M.R.A.P.
10 – S2OH (135/95)
50 – DOUBLE UNDERS
WOD:
30 MIN. A.M.R.A.P.
300M ROW
30 – PUSH-UPS
30 – BOX JUMP OVERS
30 – GOBLET SQUATS
*TEAMS OF 4
WOD:
A.) 15 MIN. TO EST. A 1-RM PUSH PRESS
B.) “HELEN”
3 ROUNDS
400M RUN
21 – KB SWING
12 – PULL-UPS
WOD:
A.) FRONT SQUAT 3×5
B.)
75 – DOUBLE UNDERS
50 – WALLBALLS
25 – BURPEES
50 – WALLBALLS
75 – DOUBLE UNDERS