WOD 19.06.17
Find “1RM” Box Squat
For Time:
100 Push Ups
75 Kettlebell Swings
50 Sit Ups
25 Bar Muscle Ups
WOD 16.06.17
Bench Press
1 RM
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Time cap: 11 minutes
WOD 15.06.17
Ring MU Progression
For Time
100 DU
Then
21-15-9
Wall balls
DB snatch
Ring Dips
Cash out
100 DU
WOD 14.07.17
2017 Regional Event 1
For time
1,200-m run
Then
12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Time cap: 25
WOD 13.06.17
EMOM for 10 Minutes
3 Back Squats AHAP
W/ a Partner
AMRAP 16 Minutes
12-9-6
Push Jerk 50/35
Bar Facing Burpees
Complete full WOD, then switch.
WOD 12.06.17
5 Rounds:
2:00 on 2:00 off
Max Squat Cleans
R1 50%
R2 60%
R3 70%
R4 80%
R5 90%
For Time:
With a Partner
200 KB Swings
200 Push Ups
1 Person works at a time. Switch anytime.
WOD 10.06.17
40 Double Crunches
30 Bicycle Crunches (L+R=1)
20 Hollow Rocks
10 V-ups
**5 minute cutoff
6 Rounds For Time
8 Pull ups
16 FR Lunges 40/25
24 Sit ups
WOD 09.06.17
Find 3RM Back Squat
AMRAP 10 Minutes
7 Deadlift
14 Burpees
21 Wallballs
WOD 08.06.17
Find 1RM Power Clean
For Time
50 Strict Handstand Push-Ups
*After every break complete 10 Box Jump Overs
10 Minute Cap.
WOD 07.06.17
Find 1RM Split Jerk
AMRAP 7 Minutes
20 Double Unders
6 Chest to Bar
40 Double Unders
12 Chest to Bar
60 Double Unders
18 Chest to Bar
(Go back to 20/6 and continue.)
