WOD

A) 400 m Run @75%
+
2 Sets
Scapular Wall Slide x10 @3131
Box Step-up x8 ea. leg
Hollow Rock x10-12

B) AMRAP in 7 min of:
5 Clean & Jerk (135/95)
10 Pull-ups

rest 5 min

AMRAP in 7 min of:
15 Wall Balls (20/15)
10 Burpees

rest 5 min

AMRAP in 7 min of:
Max Cal Row

A) Coaches Choice Warm-Up

B) 3 Sets
Hollow Rock x10
rest 1 min
5 sec Arch Hold w/ PVC x5
rest 1 min
Shoulder Taps x16-20
rest 1 min

C) 4 Sets of:
20 Sec Max Overhead Squat (95/65)
rest 40 sec
30 Sec Max Kettlebell Swing (55/35)
rest 30 sec
40 Sec Max Double Under
rest 2:20

*Repeat WOD from August 31

A) Row 500 m @80%
+
Box Jump w/ Step Down x10
Wall Squat x10
Spider Lunge x10

B) 5 Sets
Front Squat x1 @ 37×1
+
2 Set
Front Squat x1-2 @90-95%

C) 6 Sets
250 m Row
rest 1-2 min

A) Coaches Choice Warm-up

B) Every 3 min for 21 min (7 sets) do:
12 Kettlebell Swings (55/35)
9 Ring Dips
6 Overhead Squat (135/95)

A) Coaches Choice Warm-up

B) In Teams of 2 Perform
For Time:
50 Power Clean (135/95)
800 m Run
75 Toes To Bar
800 m Run
100 Deadlifts (135/95)

A) 2 Sets
Bear Crawl x100ft
Walking Knee Pulls x50ft
Butt Kicks x100ft
Samson Stretch x50ft
Sprint x100ft

B) “2014 Regionals Event 4”
For Time
21-18-15-12-9-6-3 rep of:
Strict Handstand Push-up
Front Squat (185/120)
Burpee Over Bar

*Scale Strict Handstand Push-up to:
-Kipping Handstand Push-ups
-Pike Handstand Push-ups
-Seated Dumbbell Press

A) 400 m Run @75%
+
2 Sets
Scapular Wall Slide x10 @3131
Box Step-up x8 ea. leg
Hollow Rock x10-12

B) For Time:
50 Double Unders
20 Push Press (95/65)
50 Double Unders
15 Push Press
50 Double Unders
10 Push Press
50 Double Unders
5 Push Press

rest 5 min

For Time:
35 Squats
50 Push-ups
35 Squats
35 Toes To Bar
35 Squats
20 Burpees

A) Coaches Choice Warm-Up

B) 3 Sets
Ring Push-up x10 @31×1
Rest 90 Seconds
Seated DB Press x8 @31×1
Rest 90 Seconds
Nose to Wall hold x30-45 Seconds
Rest 90 Seconds

C) Every 5 Min for 25 Min (5 Sets) do:
For Time:
10 Pull-ups
8 Box Jumps (24″/20″)
5 Squat Clean (155/105)