WOD

12 MIN Amrap

• 10 Toe 2 Bars
• 20 Double Unders
• 5 Hand Release Burpees
• 20 Double Unders

Skill Work

Attempt to Complete 50 Pistols (one Legged Squats) Scale as needed.

WOD

12 Min Amrap

• 5 Push Presses @95/65
• 5 Box Jumps @24/20
• 10 Push Presses
• 10 Box Jumps
• 15 Push Presses
• 15 Box Jumps
• 20….

3 Min Rest then….

100 Sit Ups for time

SWOD

20 Mins to find 1 Rep Max of Overhead Squat

WOD

12 Min AMRAP

Run 800 Meters and with remaining Time AMRAP of

• 20 Hand Release Push Ups
• 50 Double Unders (150 Singles)

WOD

Regional Event 5

21-15-9

• Deadlifts @315/205
• Box Jumps @30/24

Scale this WOD to your comfort and skill level. The Deadlifts are heavy and the box is big, do not kill yourself for the sake of having an RX next to your name.

WOD

4 Rounds

• 10 lateral bar burpees
• 10 ground to overhead anyway @95/65
• 400 M run

Core Wod

Coaches Special

SWOD

Back Squats

8-8-8-8

WOD

3 Rounds

• 60 Double Unders
• 50 Air Squats
• 40 Lunge Steps

SWOD

Snatch Work

Spend approximately 20 Mins working on snatching. For some this will encompass technique work, for others it will be for strength training.

WOD

4 Rounds

• 30 Push Ups
• 20 Wallballs @20/14
• 100 M Sprint

SWOD

Thrusters

3-3-3-3-3

WOD

12 Min AMRAP

• 5 Toe to Bars
• 10 Burpees
• 15 Box Jumps @24/20

WOD

“Jackie”

• 1000 Meter row 
• 50 thrusters @45/30
• 30 pull ups