WOD

A) Coaches Choice Warm-Up

B) 3 Sets Of:
30 Sec Battle Rope
30 Sec Ball Slams
rest 1 min
30 Sec Bike Erg
30 Sec Crunches
rest 1 min
30 Sec Kettlebell Sumo Deadlift High Pull (53/35)
30 Sec Alt. Jumping Lunges
rest 1 min

C) 3 Sets
Seated Banded Knee Hip Abduction x20
Trap 3 Raise x10 ea. @2121

A) Coaches Warm-Up

B) In Teams Of 3 Perform:
3 Rounds For Time Of:
75 Pull-ups
75 Box Jump Overs (24″/20″)
75 DB Hang Squat Cleans (50/35)

*Only 1 person can work at a time. Both non working athletes must hold:
Round 1 – Partner Deadlift (315/225)
Round 2 – Push-up Hold
Round 3 – Partner Deadlift

A) Coaches Choice Warm-Up

B) 7 Sets
Deadlift x1 @100% +10lb of previous weeks heaviest set of 3.

*These should not feel like 1RM but they should be heavy.

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

A) Foam Roll x2-3 min
+
2 Sets
Inch Worm To Squat Hold x6
90 Degree Arm Kettlebell Carry x100ft ea.
Quadruped Thoracic Rotation x10 ea.

B) 3 Sets Of:
2 Min Max Of Complex
Ball Slam + Broad Jump + Burpee + Broad Jump
rest 2 min
2 Min Max Of Complex
Squat + Box Jump Over + Inverted Burpee
rest 2 min

*Perform a ball slam and then a broad jump away from the ball. Turn around and do a burpee then another broad jump back to your slam ball. That is 1 complete set. Perform for 2 min.
*Perform a squat in front of you box, then perform a box jump over (2 movements, not a squat box jump). Turn around, face the box and perform and inverted burpee. That is 1 complete set. Perform for 2 min.

C) 3 Sets
GHD Sit-up x15-20
DB Floor Press x15-20

A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec

B) 4 Sets
Back Squat x4 @52×1
*Buildling

C) AMRAP In 8 Min Of:
3 Push Press (135/95)
3 Wall Balls (20/15)
3 Push Press
6 Wall Balls
3 Push Press
9 Wall Balls
3 Push Press
12 Wall Balls
Etc….

A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)

B) 5 Sets
Hang Squat Clean + Front Squat x1x3
*Building

C) 3 Sets For Total Time Do:
600 m Row
30 Kettlebell Swings (53/35)
rest 1:1

A) Coaches Choice Warm-Up

B) 3 Sets
1 Min Max Ski Erg @80%
30 Sec Banded Tricep Extension Hold
30 Sec Overhead Empty Barbell Hold
rest 1 min

C) For Time:
21-15-9 Reps Of:
Clean and Jerk (95/65)
Front Squat (95/65)
Pull-up

A) Coaches Choice Warm-Up

B) “Tabata”
8 Consecutive Sets Of Each:
20 Sec Max Double Under
rest 10 sec
20 Sec Max Battle Rope
rest 10 sec
20 Sec Max Sit-up
rest 10 sec
20 Sec Max Sled Push (135/90)
rest 10 sec

C) 3 Sets
Weighted Bulgarian Split Squat x6 ea. @3131
DB Lat Pull Over x15