WOD

A) 3 Sets
Banded Lateral Lunges x6 ea. leg
Gymnastic Kip x10
Spider Lunge x50ft
Ring Row x12
+
2 Sets of:
Hang Muscle Clean x5
Tall Clean x5
Hang Squat Clean x5

B) “Jackie”
For Time:
1000 m Row
50 Thrusters (45)
30 Pull-ups

with the remaining time on a 15 minute running clock perform:

Find your 2RM Hang Clean

A) Coaches Choice Warm-up

B) EMOM for 28 Min Do:
Min 1 – Weighted Box Step Up x5 ea. leg
Min 2 – Reverse Sled Walk x100ft
Min 3 – Ring Dip x10
Min 4 – Overhead KB Walk x100ft

C) 3 Sets
GHD Reverse Hyper Weighted Leg Lifts x10 (5-15lb)

A) Foam Roll x4 min
+
2 Sets
Wall Squat x5 @33×1
KB Stiff Legged Deadlift x12
Single Leg Broad Jump x50ft ea. leg
+
Banded Front Rack Stretch x1-2 min ea. side

B) 2 Sets, ea. for time of:
20 Front Squat (185/125)
50 Kettlebell Swings (53/35)
100 Double Unders
400 m Run
rest 4 min

*Scale double unders to single unders x2

A) Coaches Choice Warm-up

B) 3 Sets
Floor L-Sit x10.10
Hollow Rock Hold x20 sec
Strict Pull-up x Max

C) Every 3 Min For 21 Min (7 sets) Do:
10 Alt DB Snatch (55/35)
10 Burpees
10 Deadlifts (155/105

A) 3 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4

B) EMOM For 15 Minutes Do:
Snatch Pull + High Hang Power Snatch

*Build to a heavy single over the course of 15 minutes.

C) 6 Sets, Each For Time Of:
15 Wall Balls (20/14)
15 Push-ups
10 Pull-ups
rest 1 min

A) Coaches Choice Warm-up

B) 5 Rounds For Time Of:
4 DB Man Makers (35/25)
35 Double Unders
20 Overhead Squats (65/45)

A) Coaches Choice Warm-up

B) In teams of 2 complete:
14 Rounds for time of:
10 Kettlebell Swings (55/35)
10 Push Press (135/95)
10 Toes To Bar

At the completion of 14 rounds, complete:
100 Box Jump Overs (24″/20″)

*Only one athlete may work at a time. Each athlete must complete a full round before their partner can begin their round. Complete 14 rounds as a team (each athlete completes 7 rounds).
**Score is total time to complete entire sequence.

A) 3 Sets
“Feet Together” Squat x5
Wide Stance Squat x5
Gymnastic Kip x5
Hang Muscle Clean x5
Banded Terminal Knee Extension x10 ea. leg (Pause for 2 sec in extension)

B) “2016 Regional Events 4”
For Time:
104 Wall Balls (20/15)
52 Pull-ups
rest 2 min
“2016 Regional Event 5”
4 Rounds For Time:
28 Pistols
15 Power Cleans (115/80)

*Be mindful with scaling this workout for yourself. There are a lot of pistols and if you have not practiced or have done pistols recently, please do not make this your first workout back doing them. Do weighted single leg box squats or step-ups to modify.