FITNESS
Strength
Every 2min For 10min
5 Reps Overhead Squats
WOD
Regional 2018 Event 4
For Time
2 Rounds of
10 Snatches 80-50/50-30
10 Bar Facing Burpees Over The Bar
Then,
2 Rounds of
10 Snatches 50-40/30-25
10 Bar Facing Burpees Over The Bar
MOBILITY
Hamstrings
Glutes
Lower Back
Thoracic
FITNESS
Skill: Rope Climbs
WOD
Amrap 13min
1 Rope Climbs
250m Run
15 KB Swings 24/16
20 Goblet Squats
Rest 2min
Amrap 13min
20 Sit ups
20 DU/40 SJR
20 Push ups
20/15 Cal Row
BURNOUT
Every 5min For 30min
200m Run on Air Runner
40 DU/80 SJR
20 Lunges
10 Push ups
10 Sit ups
FITNESS
WOD
Team of 2
For Time
70/50 Cal Assault Bike
50 Bench Press 40/25
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 60/40
25 Synchronized Burpees
70/50 Cal Assault Bike
50 Bench Press 80/50
25 Synchronized Burpees
BURNOUT
Team of 2
For Time
70-50-30-10
Cal Row
Cal Skierg
*After Each Round 250m Run
Together
FITNESS
Strength
Emomx8min
1 Hang Power Clean+ 1 Squat Clean
*Build Weight
WOD
Amrap 20min
5 Deadlift
5 Hang Power Clean
5 Front Squats
5 Shoulder To Overhead
5 Back Squat
Men use 50kg
Women use 35kg
BURNOUT
Every 3min For 30min
250m Row/200m Row
15 Wall Balls
15 Sit ups
MOBILITY
Front Squat
Ankle
Hips
Thoracic
Shoulders
FITNESS
Skill: HS Hold/ HSPU
EMOM x 25min
1) 12/9 Cal Skierg
2) 15 Box Jumps 60cm/50cm
3) 15/12 Cal Row
4) 40 DU/80 SJR
5) 10-15 Ring Dips/Dips
BURNOUT
Team of 2
Amrap 30min
Ladder
10,20,30,40 . . . Etc
Cal Air Runner
KB Swings
Box Jumps
Push ups
FITNESS
Team of 2
WOD
Amrap 12min
24 Burpees
18 TTB/Leg Raises
12 Bar Muscle ups/Pull ups
Rest 2min
Amrap 12min
24 Hand Release Push ups
18 Front Squat 70/45
12 Clean and Jerk 70/45
Cooldown
50 Sit ups
1min Hollow Hold
1min Arch Hold
1min Plank
BURNOUT
Every 2min For 10min
250m Run
Rest 2min
Every 2min For 10min
12/8 Cal Row
12 Squat Jumps
Rest 2min
Every 2min For 10min
10 Burpees
20 DU/40 SJR
FITNESS
Strength
Find a Heavy Squat Clean in 12minutes
WOD
For Time
10 Power Snaches 40/25
50 Wall Balls 9/6
10 Clean and Jerks 40/25
Then,
10 Power Snatches 50/30
50 Wall Balls 9/6
10 Clean and Jerks 50/30
Then,
10 Power Snatches 60/40
50 Wall Balls 9/6
10 Clean and Jerks 60/40
MOBILITY
Smash
Quads
Hamstrings
Stretching
Squat Therapy
FITNESS
Skill: Rope Climbs
WOD
Amrap 11min
1 Rope Climb
10 Sit ups
30 DU/60 SJR
Rest 2min
Amrap 11min
10 KB Swngs 24/16
15 Hand Release Push ups
14/10 Cal Row
BURNOUT
Every 5min For 30min
250m Run
20 Squats
15 Push ups
10 Burpees
10 Sit ups
FITNESS
Team of 2
WOD#1
''Rowing Nancy''
5 Rounds of
600m Row
30 DB/KB One Arm Overhead Squat 25-20/15-12,5
Then,
WOD#2
10 Rounds of
12 Burpees
6 Ring Muscle ups/12 Ring Pull ups
Then,
WOD#3
60 One Arm DB Hang Clean and Jerk 25-20/15-12,5
BURNOUT
Team of 2
For Time
1000m Run on Air Runner
1000m Bike
Each 100 DU/200 SJR
800m Run
800m Bike
Each 80 DU/160 SJR
600m Run
600m Bike
Each 60 DU/120 SJR
400m Run
400m Bike
Each 40 DU/80 SJR
200m Run
200m Bike
Each 20 DU/40 SJR
FITNESS
Strength
Find a Heavy Front Squat in 12minutes
WOD
For Time
30 Clean and Jerk 80-60/50/40
50 Lateral Burpees Over The Bar
BURNOUT
Amrap 30min
250m Run WIth Medball
20 Wall Balls
20 Medball Sit ups
20 Medball Box Step Up Over
MOBILITY
Shoulders
Scapular
Thoracic
Lower Back