Warm Up - EMOM 5:
Min. 1 | inchworm + push-up - Min. 2 | hollow rocks - Min. 3 | up-down + max-effort jump and reach - Min. 4 | hip taps in an inchworm - Min. 5 | burpee + max-effort jump and reach Partner A: rows to 100 m. For every meter partner A rows under or over 100 m, they must perform 2x that many reps of a penalty movement (burpees)
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-m row – MINI ROUND: 1 round: - :20 calorie row - :20 rest - :20 burpees

WOD

5 rounds for reps:


:20 calorie row


:40 rest


:40 calorie row


:20 rest


1:00 burpees


1:00 rest

Total Reps

Post WOD – Accumulate 50 seated leg raises (5 Min Cap) – Then - 1 set: - :40 seated straddle stretch - :40 seated hamstring stretch, left - :40 seated hamstring stretch, right

Warm Up - - 10 alternating spider-man stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - 10 box step up and overs - 10 med-ball cleans - 10 sit-ups - 10 box step up and overs - 10 med-ball cleans - 10 weighted sit-ups - 10 box jump-overs - 10 med-ball cleans - 10 alternating V-ups - 10 box jump-overs - 10 med-ball cleans (14/20 lb) - 10 V-ups – Empty bar: 6 hang muscle cleans – 6 tall power cleans – 5 hang power cleans – 5 hang squat cleans – Load up: 1 clean pull – 1 hang power clean – 1 hang squat clean – 2 rounds

Stength-1 clean pull – 1 hang power clean – 1 hang squat clean – 5 sets to heaviest load (3 min set)

WOD


AMRAP 2:
Knees-to-elbows L2-Knees to armpits L1-Hanging knee raises

– Rest 1:00 -

AMRAP 4:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#

– Rest 2:00 -

AMRAP 6:
5 knees-to-elbows L2-Knees to armpits L1-Hanging knee raises
7 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
9 box jump-overs L3-24/20” L2-20/18” L1-18/12”

For Total Reps

Post WOD - :30 Alt. scorpion stretch - :30 pigeon stretch each leg – 2 rounds

Warm Up – 2 sets - 10 push-ups to down dog - 10 PVC pass-throughs - :20 handstand hold - 10 PVC push press - 2 sets - - :20 row, bike, or SkiErg - 10 push presses (35/45 lb) - :20 tuck jumps - 3 sets - :15 handstand push-ups - 3 push presses (building in weight) –

Strength – Push Press – 3-3-3-3-3 (4 Min Rounds) after 3 Push presses, immediately complete a set of max HSPU (scale where needed)

WOD

1:00 Max cals bike/row

-Rest 2:00-

5 Rounds for total cals

Post WOD – 1:00 Banded elbow shoulder stretch each side – 1:00 alt scorpion stretch each side

Warm Up - High knee carioca - Knee to chest - Lunge with a torso twist - High knees - Butt kickers – 100m Jog – :30 reverse lunge steps - :30 long reverse lunge steps - :30 elevated reverse lunge - :30 single-leg squat to box - :30 heel hook squat – Mini Round - 2 rounds for time with a partner: 100-m run - 12 alternating single-leg squats
– Run together and 6 single-leg squats each -

Partner WOD


400-m run L2-300m run L1-200m run


40 alternating single-leg squats L2-30 alternating single-leg L1-20 air squats


– Run together and break up the squats as needed.

5 Rounds for Time

Post wod - 1 set: 1:00 foam roll quads - 1:00 couch stretch/side

Partner WOD:

15-calorie bike L2-13 cals L1-11 cals

9 deadlifts L3-135/95# L2-115/85# L1-85/55#

6 push jerks

3 squat snatches

10 Rounds for Time

– One partner completes a full round while the other rests.

Warm Up - 4 scap push-ups - 12 jumping jacks - 8 scap shrugs on pull-up bar - 4 push-ups - 12 jumping jacks - 8 strict pull-ups or jump and slow lower – Jump Rope: :30 single-unders - :30 single-single-doubles - :30 double-unders - :30 jump-jump cross arms w/o ropes - :30 jump-jump cross arms w/ rope - :30 jump-jump-reverse cross w/o rope - :30 single-single crossover - :30 crossovers – 1:00 practice double unders / crossovers - MINI ROUND - 5 burpees-to-target - 5 double-unders - 5 crossovers

WOD


15 burpees-to-target (6 in) L2-same L1-10 burpees


50 double-unders L2- 25 double-unders L1-50 singles


15 burpees-to-target L2-same L1-10 burpees


50 crossovers L2-25 crossovers L1-50 plate jumps

3 Rounds for Time


– Athletes may only use one jump rope.

Post WOD - 1:00 scorpion stretch each arm - 15 slow calf stretch + raises each leg

Warm Up – 3 Min AMRAP: 10 mountain climbers - 10 air squats - 5 push-ups to down dog – Rope Practice: 3 Pull to stands – 3 Hang + foot lock – 2 Foot lock + 1 pull – 1 Rope climb – Thrusters: Empty bar - 8 full-grip front squats – 8 wide-stance front squats – 8 pause thrusters – 8 unbroken thrusters – Mini round: 2 sets: 5 thrusters (workout weight) - 1 rope climb or scaling option – Rest 1:00 between sets.

WOD - "2016 REGIONALS EVENT 7"


21 thrusters L3-95/65# L2-75/55# L1-45/35#


3 rope climbs L2-1 rope climb L1-3 hand over hand


15 thrusters L3-95/65# L2-75/55# L1-45/35#


2 rope climbs L2-1 rope climb L1-2 hand over hand


9 thrusters L3-95/65# L2-75/55# L1-45/35#


1 rope climb L2-1 rope climb L1-1 hand over hand

SCORE: TOTAL TIME

Post WOD - Accumulate: - 2:00 L-sit hold – Scale to complete in sets of :15 or more.

STRETCHING: 2 sets: :30 Cossack squat stretch/leg - :30 double-forearm stretch

Warm Up – 100m run - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 250-m row - 200-m run

WOD – “Jerry”

1600m Run L2-1200m L1-800m

2000m Row L2-1500m L1-1000m

1600m Run L2-1200m L1-800m

For Time

Strength - Hang power snatches – 3-3-3-3-3-3-3-3 (1:30 per round)

Post WOD – 2:00 roller quad smash each leg

Warm Up - :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats – 2 sets – Cleans: 8 clean deadlifts – 8 clean deadlifts to mid-thigh – 8 clean deadlifts + shrugs – 8 muscle cleans – 8 hang squat cleans – 8 squat cleans – Load up: 3-5 squat cleans – Rest :30-1:00 between sets – 3 sets -

WOD

For heaviest load:


Squat Clean – 5-5-5-5 (touch and go)


Squat Clean – 3-3-3-3 (touch and go)

Squat Clean – 1-1-1-1

- 2 Min each round –

Post WOD – 1:30 couch stretch each leg –

Warm Up - 2 sets: 12 straight-leg sit-ups - 12 supermen - 12 tempo PVC muscle snatches – GHD Progression: 5 knee extensions – 5 slow GHD sit ups to parallel – 5 fast GHD sit ups to parallel – 5 full range of motion GHD sit ups – Snatch: 5 hang muscle snatches – 5 top to top hang muscle snatches – 5 top to top hang power snatches – 10 top to top power snatches - 2 sets: 5 touch-and-go snatches – Use workout weight – Rest :45 between sets –

WOD


30 GHD sit-ups L2-20 GHD to parallel L1-20 abmat sit ups


30 power snatches L3-75/55# L2-55/45# L1-20 hang pwr snatches @ 45/35#

3 Rounds for Time

Post WOD - Auxilary - 200-m double-KB overhead carry – Use a load that allows for 100-m or more at a time.

Recovery - 1:00 lacrosse ball shoulder mash each side - 1:00 cobra stretch

Warm Up

1 set: 200-m run

20 air squats

10 broad jumps

1 set: 200-m run

15 med ball front squats

20 mountain climbers

1 set: 200-m run

15 med ball push press to target

10 up-downs

1 set:200-m run

10 back squats (empty bar)

Back squat:10-10-8-8-6-6-4-4-2-2

Partner WOD

For time with a partner:

30-20-10-5:DB man makers L3-50/35# L2-40/25# L1-30/15# - https://youtu.be/rXjJ46zoQrM–

Partners share the work however desired. Partner 1 performs farmers carry shuttles until partner 2 stops the man makers; then, switch.

Stretching:

2 sets:1:00 foam roll glutes each side

1:00 foam roll upper back

Warm Up - 1 set: 10 alternating spiderman stretches - 10 leg swings/leg (across the body) - 10 leg swings/leg (forward and backward) - :20 single-unders - 1 set: 10 KB deadlifts - 10 alternating scorpion stretches - :20 single-unders - 1 set: 10 KB good mornings - 20 alternating reverse lunges - :20 double-unders or single-unders - 2 sets: 20 banded pull-aparts - 15 banded pass-through - 10 hanging scap shrugs - 1 set: 10 strict press (35/45) - 1 set: 10 push press (35/45) - 5 push press (building) - 5 push press (building) - 5 push press (working weight) –

Strength WOD – Push Press – 5-5-5-5-5

WOD

5 Min AMRAP


30 KB swings L3-55/35# L2-45/25# L1-15 @ 35/15#


20 jumping lunges L2-same L1-10 reverse lunges

Rest 5:00, then…

5 Min AMRAP


30 KB swings L3-55/35# L2-45/25# L1-15 @ 35/15#

20 jumping lunges L2-same L1-10 reverse lunges

– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.

Post WOD - 1:00 banded elbow shoulder stretch each side – 2 Rounds

Warm Up - 1 set: 10 leg swings/direction - 20 alternating shoo the turtles - 10 Samson stretch lunge steps - :20 bottom-of-squat hold - 3 sets: 10 lateral banded monster walks/direction - 10 banded good mornings – Wall squats: :30 wall squats toes 6” - :30 wall squats toes 4” - :30 wall squats toes as close as possible – Med ball: 5 Med ball front squats – 5 pause wall ball shots – 5 wall ball shots – 10 wall ball shots - 50-ft of each: High knees - Butt kickers - Skipping high knees - Lateral shuffle/direction - Bunny hops - 1 set: 100-m run - 1 set: 200-m run in under 1:00.

WOD

6 Min AMRAP

Run 800 m L2-600m L1-400m (5 min)


Max wall-ball shots in remaining time. L3-20/14# L2-16/12# L1-14/10#
– Rest 1:00 between AMRAPs.

3 Rounds for Total Wall Ball Shots

Post WOD – 1:30 couch stretch each leg

Warm Up - 3:00 run, row, bike, or SkiErg - 3 sets: :30 wide-grip banded pull-downs - :30 PVC pass-throughs - :30 shoulder-height KB swings – Build in load on the KB swings.

1 set: 10 handstand shoulder taps (stomach-to-wall) - 10 jumping chest-to-bar pull-ups - 10 handstand hip taps (back-to-wall) - 10 pull-ups - 2:00 handstand walk practice

2 sets: 5 chest-to-bar pull-ups - 15-ft handstand walk –

WOD - 15 Min CAP

15 chest-to-bar pull-ups L2-Kipping pull ups L1-Jumping chest to bar
25-ft handstand walk L2-1:00 handstand walk attempts L1-:30 handstand or Pike shoulder taps

5 Rounds for Time

-Rest 5 Min-

10 Min AMRAP

9/6 cal bike / 12/9 row L2-8/5 cal bike / 11/8 row L1-7/4 cal bike / 10/7 row

10 strict handstand pushups L2-8 kipping hspu L1-10 pike pushups

Rounds + Reps

Post WOD - 2 sets: 1:00 foam roll upper back - :30 cat-cow - :30 standing pike stretch

Warm Up - :20 jump rope - 10 alternating scorpion stretches - :20 jump rope - 10 deadlifts (35/45 lb) - :20 jump rope - 10 alternating Spiderman stretches - :20 jump rope - 10 front squats (35/45 lb) - :20 jump rope - 10 good mornings + vertical jump - :20 jump rope - 5 hang squat cleans (35/45 lb) - :20 jump rope - 10 burpee broad jumps - :20 jump rope - 5 squat cleans (35/45 lb)

WOD – 12 Min AMRAP

36 Double-unders L2-36 DU attempts L1-48 High jump singles

6 Squat Cleans L3-135/95# L2-115/85# L1-85/55#

Rounds + Reps

Strength WOD – 10 Min EMOM

1 Squat clean

Heaviest Load

Post WOD – 1:00 Lat smash each side – 1:00 Calf smash each side

Warm Up - 1 set: 30 jumping jacks - 10 alternating elbow to instep - 10 alternating scorpion stretches - 10 alternating box step-ups (20/24 in) - 1set: - 10 burpees - 10 good mornings (empty barbell) - 10 alternating box step-ups (20/24 in) - 2 sets: - 10 deadlifts (empty barbell) - 5 burpee box jump-overs (20/24 in) – Rest 1:00 between sets – Muscle up warm up - :15 ring support hold – 5 kneeling false grip ring rows – 3 kneeling muscle-up transitions – 2:00 low ring practice – 2:00 kipping muscle-up practice – OHS: 3 OHS hip back – 3 OHS ¼ - 5 OHS – 5 OHS - LOADING UP: 2 sets: 5 deadlifts - 5 overhead squats –

WOD – 16 Min CAP


40 burpee box-overs L3-24/20” L2-20/18” L1-30 @ 18/16”


30 deadlifts L3-185/135# L2-155/105# L1-20 @ 115/75#


20 overhead squats L2-same L1-10 OHS


10 muscle-ups L2-10 Jumping MU L1-5 low ring foot-assisted muscle-ups

For Time

Post WOD - 1:00 couch stretch each side - 1:00 quad foam-roll each side - 1:00 up dog

Warm Up - 200m - Side Lunge - Carioca - Bear Crawl/Inchworm - 10 Pushups - 10 T2B - 10 Squats - 10 Pull ups - Movement Prep -

WOD (Compare to 8/5/22)


85 Deadlifts L3-95/65# L2-60 @ 95/65# L1-35 @ 65/45#


85 Handstand to Wall L2-60 Reps L1-35 Reps


850m Run L2-600m Run L1-300m Run


85 Kettlebell Swings L3-35/25# L2-60 @ 35/25# L1-35 @ 25/15#


85 Abmat Sit ups L2-60 Reps L1-35 Reps


85 Burpees L2-60 Burpees L1-35 Burpees


For Time

Warm Up – 400m (slow) run – Down and back: Tip Toe walk – Heel walk – Bunny hops – Heel pulls – Shuffle – Carioca – High knee skip – Walking lunges – Broad jump – Burpee broad jump - :30 calf stretch each leg - :30 leg swings each leg – 1 min to run 200m (rest remaining time) *Increase pace each round – 3 rounds –

WOD

3 Mile Run L2-2.5 Miles Run L1-20 min max distance run

For Time

Post WOD - 1:00 plank hold (forearms) - 1:00 right-sided plank hold - 1:00 left-sided plank hold

STRETCHINg - 1:00 foam roll calf each leg - 1:00 lacrosse ball roll each foot

Warm Up - 10 Samson lunge steps - 20 shoulder taps - 10 push-ups - 20 jumping jacks - 100-m run - 10 air squats - 20 shoulder taps - 10 scap pull-ups - 20 jumping jacks - 100-m run - 10 jumping air squats - 20 shoulder taps - 10 ring rows or 5 strict pull-ups - 20 jumping jacks - 200-m run – Kettlebell swing: 10 low kb swings – 10 kb swings to eye level – 8 kb swings to overhead – 8 fast kb swings to overhead – 5 small kip swings – 3 small kip swings + 3 big kips – 2 kip swings + 1 pull up + 2 kip swings – 5 kipping pull ups – Mini Round: 400-m run - 12 KB swings - 6 unbroken pull-ups –

WOD – Helen – 10 MIN CAP


400-m run L2-300m L1-200m


21 KB swings L3-55/35# L2-45/25# L1-35/15#


12 pull-ups L2-jumping pull ups L1-ring rows

3 Rounds for Time

Post WOD - :30 calf foam roll each leg - :30 standing hamstring stretch each leg – 2 sets

Warm Up - :40 lateral hops over the DB - :10 rest - :30 alternating shoulder taps - :10 rest - :20 hollow rocks - :10 rest – 3 sets – Toes to bar: :10 hollow hang – 5 kipping swings – 2 kip swings + 2 knees above hips – 2 kip swings + 2 knees to armpits – 2 kip swings + 2 knees to armpits + 1 toes to bar - Wall walk warm up: :30 shoulder taps - :30 pike shoulder taps - :30 partial wall walks - :30 wall walks –

WOD - 16 MIN CAP


9 toes-to-bars L2-6 T2B L1-5 Knees above hips


3 wall walks L2-2 wall walks L1-2 wall step ups + 2 shoulder taps

10 Rounds for Time

Post WOD - 3 sets: :30 band pull-aparts - :30 child’s pose