WOD 24.06.17
Tabata
Sit ups
For time
7 Rounds
7 C2B
7 Overhead Squat 40/30
7 Burpees
WOD 23.07.17
Find 2RM Bench Press
5 Rounds:
15 Deadlift 100/70
15 Toes to Bar
Rest :60
WOD 22.06.17
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs
5 Box Jump Overs
10/10, 15/15, etc.
WOD 21.06.17
Find 3RM Sumo Deadlift
For total time:
2 Rounds
60 Double Unders
15 Clean and Jerk 60/40
Rest 2:00
2 Rounds
40 Double Unders
10 Clean and Jerk
WOD 20.06.17
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk
For Time
1k Medball Carry
Rest 2′
AMRAP 5′
Burpees
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.
