WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Wall Facing 6 Sec Handstand Push-up Negative x3
Side Plank w/ Horizontal Banded Row x12 ea. side
False Grip Ring Pull-up Hold x10-15 sec

C) 4 Sets, Ea. For Time Of:
15 Wall Balls (20/14)
15 Cal Row
14 Alt DB Snatch (50/35)
rest 4 min

*Use a heavier wall ball if able.

A) 2 Sets
Banded Abduction Shoulder Rotation x10 ea.
Banded Adduction Shoulder Rotation x10 ea.
Scap Push-ups x10
Scap Wall Slides x10 @3131
+
2 Sets
Single Arm DB Press x8 ea.
Push-up x10

B) 5 Sets
Bench Press x4-5 @90% of 3RM

C) Every 2 Min For 12 Min Do:
10 Front Squats (135/95)
15 Sec Assault Bike Sprint

A) Coaches Choice Warm-Up

B) 3 Sets, Ea. For Time Of:
400 m Run
400 m Ski Erg
100ft Overhead DB Walking Lunge (35/20) each hand

A) Coaches Choice Warm-Up

B) In Teams Of 3 Complete:
15 Rounds For Time Of:
10 Toes To Bar
12/10 Cal Row
10 Deadlifts (225/145)
*Only 1 athlete can work at a time. Each athlete must complete a full round before the next athlete can start. Each athlete will complete a total of 5 rounds each. While 1 athlete works, one of the non working athletes must hold a plank. You may alternate the plank hold between the non working athletes however you please.

A) Coaches Choice Warm-Up

B) In 10 Minutes Build To A 1RM Overhead Squat
rest 5 min, then do:

“2016 Regional Event 6″
For Time:
1000 m Bike
100ft Handstand Walk
10 Overhead Squats (75% of 1RM)
500 m Row
50 Burpee Box Jump Overs (24″/20”)
5 Overhead Squats

 

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) 3 Rounds For Time Of:
400 m Run
25 Kettlebell Swings (53/35)
400 m Run
25 Squats

C) 3 Sets
Banded Pallof Press x12 ea. side
Banded Scap Pulls x30
DB Tricep Kick Backs x20 ea.

A) Coaches Choice Warm-Up

B)  5 Sets
Hang Squat Snatch x2
*Building

C) For Time:
5 Hang Squat Snatch @80% of todays max
30 Pull-ups
5 Hang Squat Snatch
30 Cal Row
5 Hang Squat Snatch
30 Pull-ups

A) Coaches Choice Warm-Up

B) 3 Sets
Ring Dip x6-10
Toes To Bar Hold x15-20 sec
Seal Walk x30ft

C) 3 Sets
1 Min Ski Erg
rest 1 min
30 Sec Max Box Jump
30 Sec Max Push-up
rest 1 min
30 Sec Max Overhead Squat (95/65)
30 Sec Max Push Press (95/65)
rest 1 min