Warm Up: – 2 rounds NFT (10 min cap)
400m run
12 wallballs
12 T2B
Skills: – In Teams of 2, complete 2 rounds:
A. 50ft medball sprint @ 20/14
50ft sprint
50ft Tire flip
50ft medball sprint
B. Row 250m each (500m total) for time.
WOD: – 8 rounds for times:
40 yard sprint
Warm Up: – 6 strict pullups
8 burpee box overs
10 kb swings @ “medium”
12 goblet squats @ “medium”
Strength: – In 15 min complete:
3 rounds NFT
Max rep unbroken FS @ 135/95
30 situps
WOD: – Masters Qualifier Event 4 – 2015
For Time: 21-15-9
Deadlift @ 225/155
Box jumps @ 24/20
HSPU
Warm Up: – 25 DU / 25 DU attempts
12 db clean & jerk
12 jumping lunges
12 burpees
Skills: – EMOM 12
1. 3 hang snatch (build as you go)
2. 10 S/A deadlift (5R/5L)
WOD: – 3 rounds for time:
12 alt S/A barbell snatch @ 65+/35+
24 pushups
24 air squats
WOD: – “Fran” 21-15-9
Thrusters @ 95/65
Pullups
Warm Up: – AMRAC 8
Burgener X 3’s
6 strict pullups
12 double push burpees
15 sec HS hold
In Teams of 3-4, complete the following WODS:
#1 – OH Squat-a-thon (Score = total lbs lifted)
M: 95/75/65
F: 65/45/35
Using the chosen weight, perform AMRAP 1
of OHS. Weight can vary between athletes.
Each Athlete gets 1 minute to work. 30 seconds
will be provided to change weights between athletes.
Team will REST 2 minutes before starting next WOD.
#2 – “Over the River and through the Jerks”
Teams will perform 1 athlete at a time for AMRAP 15:
6 Box overs @ 24″ (feet cannot touch box)
1 Rope Swing to plate
(1st plate = 1 rep / 2nd plate = 2 reps)
8 Sandbag squat clean & jerks
5 jumping pullups (pullup bar must be 6″ OH)
Warm Up: – EMOM 10
1. 7 box jumps (hold squat on top for 3 sec)
2. 7 push ups (hold 3 sec at top)
3. 7 wallballs (hold 3 sec at bottom)
4. 7 T2B (hold 3 sec at top)
5. 7 push jerk (hold 3 sec in receiving position)
Strength: – Push Jerk : 5RM in 20 min
WOD: – “Annie” (LC: 3/25/14, 9/17/14)
50-40-30-20-10
DU
Situps
Warm Up: – AMRAC 8
40 DU / 80 SU
2 MU / 4 Ring transitions
4 wall climbs
WOD: – AMRAP 5:
Bar MU
REST 4 min
Then;
3 rounds for time:
800m run
15 burpees
30 kb swings @ 70/53
Rest 4 min
Warm Up: – AMRAC 8
10 db/kb farmers carry lunges @ “medium”
6 strict pullups
10 T2B
6 db/kb shoulder press @ “same”
Strength: – Front Squat – 5RM in 20 min
WOD: – Regionals Event #7 – 2015
2 rope climbs
100ft sprint
4 squat cleans @ 225/135
100ft sprint
Mobility: – 4 min per leg: barbell roll-out
Warm Up: – AMRAC 6
25 DU / 50 SU
10 Hang power cleans
10 Shoulder press
10 Thrusters
Skills: – A: 3 rounds NFT (8 min cap)
45 sec HS hold on wall (nose to wall)
6 alt single-leg box jumps (build as you go)
B: EMOM 10
3 hang squat cleans
– pause 3 sec in receiving position
– mechanics over weight
WOD: – 10 rounds
Deadlift for 15 seconds (lift heavy)
Rest for 45 seconds
Score by load/reps
Warm Up: – Run 1 mile
Skills: – In 15 min perform
50 burpees to 45# plate
50 medball OH press situps
WOD: – AMRAP 10
12 DL @ 185/125
9 bar over burpees
6 box jumps @ 30/24
3 strict pullups
