WOD

A) 2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.

B) EMOM For 12 Min Do:
Min 1 – Handstand Hold Shoulder Taps x14 (7 ea.)
Min 2 – Knees To Elbow x3-4 @4241
Min 3 – Hollow Body Rock x20 sec

C)For Time:
30 Thrusters (95/65)
30 Toes To Bar
30 Cal Row
rest 5 min
For Time:
30/25 Cal Assault Bike

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – 30 Sec Battle Rope
Min 2 – Squat Box Jump x12
Min 3 – 30 Sec Ring Push-up Hold
Min 4 – Single Arm DB Press x8 ea.
Min 5 – D-Ball Clean x3-5

C) 3 Sets
Quadruped Opposite Arm Leg Raise x8 ea.
Trap 3 Raise x8 ea. @2121
Sorensen Hold x30-45 sec

A) Coaches Choice Warm-Up

B) In Teams Of 2 Complete
4 Rounds For Time Of:
200 m Run (Together)
35 Pull-ups
10 Partner Barbell Clean and Jerk (185/125)

*Only 1 person works at a time on pull-ups.
**For partner barbell c&j, each athlete starts on the opposite end of the bar facing each other. Together, pull the bar up to you shoulder and then press if overhead and onto the opposite shoulder and back down to the floor on the opposite side from which the bar was lifted from. Continue this sequence for 10 total reps.

A) Coaches Choice Warm-Up

B) For Time:
40 Handstand Push-ups
50 Overhead Squats (95/65)
50 Cal Row
40 Deadlifts (225/145)

HIIT

“Coreglue”

EMOM for 20min

:40sec Max Effort

Bear Crawls

Glute Bridge w/Hip Circle

Standing AirBike

Bulgarian Lunges

Ab Choice

 

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side

B) EMOM For 6 Min Do:
Burpee Box jump Over x7-10 (24″/20″)
rest 2 min
EMOM For 6 Min Do:
Kettlebell Swing x15 (53/35)
rest 2 min
EMOM For 6 Min Do:
Alt. Jumping Lunge x20

C) 3 Sets
Yoke Walk x50ft (Heavy)
Sandbag Chest Carry x150ft
*rest as needed between each set
then do:

3 Sets
Single Leg Landmind Deadlift x12 ea. leg
Double KB Overhead Hold x30-45 sec
*rest as need between each set

then do:
3 Sets
Reverse Sled Pull x100ft
KB Front Squat x15

A) Coaches Choice Warm-Up

B) EMOM For 12 Min Do:
Push Press x1
*Building

C) AMRAP In 15 Min Of:
200ft Farmers Carry (70/53)
7 Push Press (@75% of todays max)
10 Cal Assault Bike
50 Double Unders

HIIT

“Tabata Quada”

8 Rounds x 4 Exercises

Slam Balls

Tuck-Ups

Burpees

Battle Rope

Rest 1min

3min AirBike

A) Coaches Choice Warm-Up

B) Front Squat
5 @85%
4 @90%
4 @90%
3 @95%
3 @95%

*All percentages are based off of you 2RM

C) Every 5 Min For 25 min Do:

15/12 Cal Ski Erg

10 DB Thrusters (50/35)

15/12 Cal Row

10 Toes To Bar

Part A Warm Up

2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.

Part B

3 Sets
Ring Push-up x6-8 @2121
rest 1 min
Alt. Single Leg V-up Toes Touches x16
rest 1 min
Side Plank x30-45 sec ea. side
rest 1 min

Part C

“2018 Regional Event 4”
For Time:
2 Rounds
10 Snatch (175/125)
12 Bar Facing Burpee
2 Rounds
10 Snatch (115/75)
12 Bar Facing Burpee