WARM-UP
3 Rounds
10x Push-ups
10x Hollow Rocks
10x Squats
10x Hip Extension

STRENGTH
20 Rep Back Squat (1/12)
155#

WOD
Regional WOD #4
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder to Overhead (135/95)
50 Front Squats (95/65)
40 Pull-ups
30 Shoulder to Overhead (95/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder to Overhead (65/45)

(Rx) 38:08

Warm-up
Bridge Wall Walks
Hollow Rocks
Tuck Jumps


Strength
Tempo Back Squat
5x5

205#


WOD
For Time
Row 500m
25 Back Squat (95#)
25 pull-ups
25 Back Squat
Row 500

(Rx) 8:33

Warm up
1000m row
20 dislocate lunges
10 inchworms

3 rounds
5 pullups
10 hollowrocks
15 squats

Strength
3x5 Deadlift
350#

WOD
15 min AMRAP
9 Deadlift (155#)
12 CF pushups
15 box jumps (24")

(Rx) 10 rounds

Warm up
2 rounds
500m row
50 squats

Strength
Hang Squat Clean
3-3-3-3-3
125#, 145#, 155#, 160#, 160#

WOD
1400m run
30 hang squat cleans (115#)
1400m run

(Rx) 16:20

Warm-Up
Run Around the Block
2 Rounds
40 DU
30 Hollow Rocks
20 Squats
10 Pistols

WOD #1
2x Ritch Street Run
Max Reps OH (45#) Walking Lunges

Reps - 59

WOD #2
12 Min AMRAP

12 Sumo Deadlift High Pull (75#)
12 Push Press (75#)
12 Plate Burpees (45#)

(Rx) 4 + 24

WARM-UP
Run Around the Block
3 Rounds
10 Pull-ups
10 Inch Worms
10 Sit-ups
10 Squats

WOD #1
For Time
Row 500M
50 Push Press (135/95)
50 T2B

Time - (Rx) 11:48


WOD #2
Double Tabata
Thrusters (95/65)
Burpee Box Jumps

Score - (Rx) 4/3

Warm up
700m run

TABATA
DU

Bergener warmup

WOD
3 rounds
30 pullups
30 Cleans (95#)
700m run

(Rx) 29:05

Strength
Hang Power Clean
5x5
3@ 145#
2@ 155#

WOD
10 to 1
Hang Power Clean (95#)
KB swings (1.5 pood)
Box Jumps (24")

(Rx) 8:55

WARM-UP
Run Around the Block x2
Tabata Abmat Sit-ups (10)
Bergerner Warm-Up

STRENGTH
Hang Power Snatch
5x3

110#


WOD
3 RFT
21 HPS (75#)
200M Run w/80# sandbag

(Rx) 8:15

Warm up
400m run
2 rounds
20 each of
lunges
hollow rocks
push ups
PVC back squats
dislocates

Strength
5 x 10 Back Squat
#185

WOD
1000m row
30 Back squats (135#)
800m run

(Rx) 10:55

Warm up
400m run
30 lunges
30 push ups
30 dislocates

Strength
Deadlift 5x5
335#

WOD
10 to 1
DB bench Press (40#)
KB swings (1.5 pood)
DB squat cleans (40#)

(Rx) 14:41

WOD #1
8 x 100m sprints on 3/mins

WOD #2
25 min AMRAP or 5 rounds of
300m row
30 box jumps (24")
30 walking lunges (45#)

(Rx) 24:28

Warm Up
400m run

5 min L-sit on parallete w/partner

WOD
3 rounds
1 min each of
DU
burpees
Front Squat (75#)
Push Press (75#)
Pullups
1 min rest between each round

(Rx) 396

Scott threw in a bonus round just for fun: 106

WARM-UP
Run 400M
3 Rounds
15 Ring Rows
10 Dislocates
15 Abmat situps
10 OHS w/PVC

STRENGTH
Muscle Snatch
10 - 8 - 6 - 4 - 2

45#, 65#, 75#, 85#, 95#

WOD
8 MIN AMRAP
8 Power Snatch (85# Rx was 95)
8 Wallballs

5+2

Front Squat
5 x 3
165# 165# 175# 175# 175#

WOD
10 to 1
Front Squat (135#)
C2B pullups

(Rx) 10:50