WOD:
BACK SQUAT
3 X 5
3 ROUNDS FOR TIME:
5 – ROPE CLIMBS
25 – RING DIPS
20 – KB BOX STEP UPS
WOD:
20 – KB SWINGS
10 – DOUBLE UNDERS
20 – KB SWINGS
20 – DOUBLE UNDERS
20 – KB SWINGS
30 – DOUBLE UNDERS
20 – KB SWINGS
40 – DOUBLE UNDERS
20 – KB SWINGS
50 – DOUBLE UNDERS
WOD:
12 – STRICT PULL-UPS
15 – THRUSTERS
1000 M. ROW
WOD:
5 MIN A.M.R.A.P
CLEAN – 1
JERK – 1
@ 165 LBS.
WOD:
BACK SQUAT 3 X 5
*ADD 5 LBS
8 MIN A.M.R.A.P
15 – DOUBLE UNDERS
15 – LATERAL PLYO-SKI-JUMPS
WOD:
2011 REGIONAL EVENT #6
ROW 20 CAL
30 – BURPEES
40 – 95 LB GROUND TO OVERHEAD
50 – CHEST TO BAR
100 FT OVERHEAD LUNGE @ 45 LBS / 25 LBS
150 FT SPRINT
WOD:
STRENGTH:
15 – 12 – 9 – 6 – 3
WOD:
3 ROUNDS (FOR TIME):
8 – HANG CLEAN & JERK
M: 165 LBS
F: 100 LBS
20 – PLYOMETRIC PUSH-UPS
400 METER RUN
WOD:
4 – MINUTES MAX REP
TOES 2 BAR
*REST 1 MINUTE
4 – MINUTES MAX REP
HANDSTAND PUSH-UPS
*REST 1 MINUTE
4 – MINUTES MAX REP
ROPE CLIMBS
WOD:
STRENGTH:
3X5 BACK SQUATS
*ADD 5LBS FROM PREVIOUS LIFT*
12 MIN A.M.R.A.P
10 – LATERAL BOX JUMPS @ 12″-18″
12 – FRONT RACK LUNGES 6RT / 6LF @ 95 /75LBS
25 – DOUBLE UNDERS