WOD/Blogi

WOD

2016 REGIONALS EVENT 7

For time:
21 thrusters (30/45 kg)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb

WOD

3 rounds for time:
15 burpees-to-target
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.

HEAVY DAY

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean
From 7:00-14:00:
Find a 3-rep-max squat clean
From 14:00-21:00:
Find a 1-rep-max squat clean

WOD

3 rounds for time:
30 weighted med ball sit-ups ADV: GHD
30 power snatches (25/35 kg)

WOD

AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (16/24 kg)
20 jumping lunges

WOD

3 x AMRAP 6:
Run 800 m
Max wall-ball shots (6/9 kg) (2.7/3 m) in remaining time.
– Rest 1:00 between AMRAPs.

WOD

5 rounds for time:
15 chest-to-bar pull-ups
7 m handstand walk

WOD

AMRAP 12:
36 double-unders
6 squat cleans (35/50 kg)

WOD

For time:
40 burpee box-overs (M/L)
30 deadlifts (45/70 kg)
20 overhead squats
10 muscle-ups

WOD

GRACE

For time:
30 clean and jerks (43/61 kg)