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A.:
Alternating EMOM 10 min: Even: 5 strict Pull-Ups Odd: 30 sec Hollow Rocks B.: Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24'' / 20'' 30 Wall-Ball Shots, 20# / 14# 35 min time cap
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A.:
In teams of 4, complete 4 rounds "relay style": 1 rope climb 10 Squat Clean Thrusters 60kg/40kg 20 Box Jumps 24"/20" 30 Abmat sit ups 40 Double Unders ** In relay style, the next team member cannot start until the team member immediately in front clears the station. The first team member cannot start the next round until the last team member finishes the prior round. ** 30 minute cut-off/time cap. ** No more than 1 box and 2 sets of dumbbells per team. ** Sub 3 rope pulls for 1 rope climb. ** Full hip extension on top of the box. ** Sub 100 singles for 40 doubles. A.:
Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 95% *Set 6 – 1 rep @ 101% Rest 1 minute between sets. Try to end on a higher weight than 7 June. B.: 2 Rounds For Time of: Row 1k or Run 800m 30 Thrusters 30kg/20kg Rest 1:00 after each round. A.:
AMRAP 40 MIN: 400M Run 30 KBS (American) (24/16) 30 Push ups 30 GHD / 60 AB MAT SIT-UPS 15 HSPU 30 Jumping Air Squats 30 DUs / 60 Singles 30 Slam Balls A.:
Deadlift (5x5) @ 75% (tempo 3011) (3 second decent, 0 rest on the floor, 1 second up, 1 second hold at the top) -Use more weight than 1 June. B.: For time: 400m Plate Carry 20kg/10kg 3 rounds of: 9 Power Snatches 60kg/40kg 15 Burpees to target (open standard) 15 GHD Sit-ups or 30 Abmat situps 400m Plate Carry 20kg/10kg (after 3 rounds) A.1.:
4X8 Strict Ring Dips (no measure) For those who are efficent at Ring dips, do weighted or Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps Rest 60 sec. A.2.: 4X3 Jerk Grip Behind The Neck (BTN) Push Press + 2 Jerk Grip Overhead Squat (OHS) – heaviest possible (no measure) Rest 60 sec. B.: "Karen" For Time: 150 Wall-Ball Shots, 20# / 14# A.:
Death by Front Squats (AMRAP - Rounds and Reps) Minute 1 - 1 FS Minute 2 - 2 FS Minute 3 - 3 FS etc. - Continue this until failure - RX is bodyweight B.: AMRAP 10 min: 25 Double Unders 5 HSPU A.:
Power Clean + Squat Clean + Jerk Work up to to a heavy set for the complex. Or focus on your technique. B.: Regionals’ Team Event 4/5-"ish" (2 Person Teams) - Accumulate 100 Cal on Rower. Switch every minute until Cals are completed. - 40 OHS 70#/45# (32kg/20kg). Partner holding Barbell in hang (same weight). - 80 GHD/100 med ball sit-ups. Partner in DL hold with Barbell 100#/70# (45kg/32). A.:
Bench Press 10-8-6-4-2-1 Rest 1 minute between sets. Build to a heavy rep for the day. Maybe even a PR?? B.: 5 Rounds for time: 250m row / 200 m run 10 alt. DB Snatches (24/16) 10 m Handstand Walk / 10 Shoulder Taps A.:
Front Squat (8x3) @ 75% of 1RM working on perfect form B.: TEAM WOD – PARTNER A GOES THROUGH WHOLE COUPLET, THEN PARTNER B GOES WOD: 15 – 12 – 9 Snatch (40kg/30kg) Lateral Barbell Burpees 12 – 9 – 6 Front Squat (85kg/50kg) C2B Pull ups 9 – 6 – 3 Deadlift (125kg/90kg) MU or Wall Walk |
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