WOD

A) Coaches Choice Warm-up

B) In Teams of 2 perform

For Time:
2000 m Row (500 m increments)
150 Burpees (15 rep increments)
100 Ring Dips (10 rep increments)
50 Burpee Box Jumps (24″/20″) (5 rep increments)

A) Coaches Choice Warm-up

B) In Teams of 2 Perform

AMRAP in 10 Min of
20 Push Press (135/95)
20 Burpee Over Bar

rest 3 min

AMRAP in 10 min of:
20 Box Jump Overs (24″/20″)
40 Deadlfts (135/95)

rest 3 min

AMRAP in 10 min of:
10 Thrusters (135/95)
50 Double Unders

A) 5 Sets
Single Arm Russian KB Swing x5, R
Single Arm Russian KB Swing x5, L
Single Arm KB Front Squat x3, R
Single Arm KB Front Squat x3, L
Single Arm KB Thruster x3, R
Single Arm KB Thruster x3, L

B) 2009 Regional Event 3
10,9,8,7,6,5,4,3,2,1 Reps of:
Power Clean (155/105)
Chest To Bar Pull-up
Kettlebell Swing (53/35)

A) 3 Sets:
Turkish Get-up x2-3 ea. arm
Overhead In-place Lunge x12 (6 ea. leg)

B) EMOM for 15 Minutes:
Split Jerk x1 @75-80% of 1RM

*If you do not have a 1RM, choose a moderately heavy, but manageable weight to use for EMOM.

C) 2 Sets of:

EMOM for 2 min
Rope Climb x1-3

rest 1 min

EMOM for 2 min
Heavy Sled Push x100ft

rest 1 min

EMOM for 2 min do:
Toes To Bar x8-15

rest 1 min

A) 2 Sets
Skipping High Knees x100ft
Walking Knee Pulls x50ft
Samson Stretch x50ft
Reverse Lunge x50ft
Push-up x15

B) 3 Rounds for time of:
50 Squats
Run 400 m
rest 3 min

*Rest 3 min after each round. Score total time to complete 3 Rounds, including rest.

C) 1 Set of:
Hip Extension x10 @31×1
rest 1 min
Weighted Sit-up x12-15 (Hold weight against chest)
rest 1 min
Ball Slam x15
rest 1 min

A) 2 Sets, not for time of:
Front Squat x5
Barbell Bent Over Row x10
Tall Clean x5
Stiff Legged Deadlift x10

*Use an empty barbell

B) 5 Sets
Clean + Clean 2″ Below the Knee + Hang Clean

C) 4 Sets, ea. for time of:
10 Pull-ups
10 Burpees
rest 30 Seconds
30 Double Unders
10 Pull-ups
rest 2 min

Score fastest and slowest round. Score is total time to complete the round (rest included).

A) 250 m Row @85% effort
10 Empty bar Thrusters or PVC
10 Kettlebell Swings
250 m row @95% effort
Shoulder Stretch (Coaches choice)

B) Every 90 Seconds For 12 Minutes (6 sets) do:
Toes To Bar x5-10
Ring Dip x5-10

*Scale for Ring Dips
1-Banded ring dips (Band anchored at the top, supporting you under the arms, around the chest),
2- Stationary Dips (Use band if needed)
3-Push-ups

C) For Time:
1000 m row

Then do:

4 Rounds of:
30 Kettlebell swings (53/35)
15 Thrusters (95/65)

*Score total time. This is a re-test workout.

A) Coaches Choice Warm-up

B) In teams of 3 Perform
For Time:
175 Power Snatch (75/55)
25 Rope Climbs
115 Thrusters (115/75)

*Use one barbell for this workout. Only one athlete may work at a time. After the power snatches you may change the weight on your bar for your thrusters. If You are not doing the Rx weights, choose a light power snatch and a heavier load than your snatch for your thruster bar.
3 Strict Pull-ups = 1 Rope Climb