WOD/Blogi

WOD

9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

WOD

AMRAP 10:
20 alternating walking lunges
2 wall walks
20 sit-ups
2 wall walks

Pre-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
45 m handstand walk

WOD

EMOM 12 (3 rounds)

1. Box Step Overs
2. alt. DB Hang Snatches
3. Assault Bike cal
4. 45 sec plank

rest 3 min
EMOM 12 (3 rounds)

1. Burpees over DB
2. alt DB Hang Clean and Jerks
   3 Row erg calories
3. 30 sec handstand hold against the wall

45 sec UB work : 15 sec rest

WOD

“MURPH”

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Wear a Weight Vest (9/6 kg)

Partition the Pull-Ups, Push-Ups, and Air Squats as needed

WOD

AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (16/24 kg)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.

WOD

2018 REGIONAL WORKOUT 4
Inetermediate version
2 rounds for time:
10 snatches (45/60 kg)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (30/45 kg)
12 bar-facing burpees

WOD

Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (6/9 kg) (2.7/3 m)
– Rest the remainder of each interval.
– Score is the fastest round.

WOD

For time:
21-15-9
DB deadlifts (15/22.5 kg)
42-30-18
Box step-ups (51/61 cm)
– Use two dumbbells.

WOD

PARTNER TOMMY V

For time with a partner:
21 thrusters (35/50 kg)
12 rope climbs (4.6 m)
15 thrusters (35/50 kg)
9 rope climbs (4.6 m)
9 thrusters (35/50 kg)
6 rope climbs (4.6 m)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.

WOD

For time:
100 double-unders
50 alternating dumbbell snatches (15/22,5 kg)
100 double-unders