WOD: Option 1: 2014 Regional Event #4 21 - 15 - 9 - 6 - 3 Strict HSPU (DB Strict Press) Front Squats (155/105) Bar Facing Burpees *check out this video at 3(hour):56 to see Coach Sara throwdown on this wod* Option 2: 21 - 15 - 9 - 6 -3 DB Hang Clean & Jerks (each, 50/35) DB Front Squats (each, single DB) Calorie Bike
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WOD: Option 1: EMOM x 20 Wall Sit Battle Rope Prowler Push (inside w/ Box or outside with sleds) Sledge Strikes Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle through emom![]()
WOD: Option 1: 3 Rounds 14 Deadlifts (255/175) 7 Ring Dips (10 push-ups) *directly into* 3 Rounds 20 Wallballs 10 Burpee Box Jump Overs *directly into* 10/7 Rope Climbs Option 2: 5 Rounds 15 Banded Bridge (w/rack) 10 Push-Ups 15 Banded Squats 10 Alternating V-Ups (each) 15 Banded Chest Pulls
Don't forget to fill out the Health Attestation (here) WOD: Option 1: 20 min AMRAP 200m Run 15 Overhead Squats (75/55) 10 Toes2Bar Option 2: 20 min AMRAP 30 Russian Twists 20 Reverse Lunges 10/15 Calorie Row (F/M)
WOD: Option 1: A. Back Squats 5 @ 65-70% 3 @ 75-80% 1 @ 85% 8 @ 75% 8 @ 75% 8 @ 75% B. 5 min AMRAP Max Burpee Pull-Ups *modify to 8 Up Downs + 8 Ring Rows* Option 2: EMOM x 24 1st min: Plank K2E's 2nd min: Step Overs 3rd min: DB Snatch 4th min: Bike *within each minute, work for 40 seconds then rest.transition 20 seconds*![]()
Don't forget to fill out the Health Attestation (here) WOD: Option 1: CF Games Quarterfinals Event 3 120 Wallballs 120 Calorie Row Option 2: 2000m Row 10 Rounds of "The Chief" "The Chief": 3 Power Cleans (135/95) 6 Push-Ups 9 Air Squats
Option 1: CF Games Quarterfinal Event 1 For time: 3 Rounds 10 Strict HSPUs (db strict press) 10 DB Hang Power Clean (50/35's) 50 Double-Unders (half reps or 2x single-unders) rest 1 min 3 Rounds 10 Kipping HSPU's (push-ups) 10 DB Sh2OH 50 Double-Unders Option 2: 7 min AMRAP 5 Strict Chin Ups 7 DB Bench (pick your poison) 9/12 Calorie Bike (f/m) rest 1 min 500/400m Row 50 DB Step Ups (1 DB, 50/35) 50 DB Hang Clean & Jerks (1 DB, total) 400/300m Row 30 DB Step Ups 30 DB Hang Clean & Jerks
Please fill out the Health Attestation (here) WOD: Option 1: 60 MB Overhead Sit-Ups (14/10) 6 Rope Climbs 60 Air Squats 50 MB Overhead Sit-Ups 5 Rope Climbs 50 Air Squats 40 MB OH Sit-Ups 4 Rope Climbs 40 Air Squats 30 MB OH Sit-Ups 3 Rope Climbs 30 Air Squats Option 2: GOAT EMOM x 20 pick 2-4 movements and cycle thru emom![]()
Please be sure to fill out the Health Attestation HERE before coming to class WOD: Option 1: Every 4:00 x 6 (24 mins) 17/12 Calorie Bike 20/15 Calorie Row 12 Burpees *scale numbers to 14/10,15/12,9 Option 2: 5 Rounds 12 Up Downs (video) 14 Seated Leg Lift Overs (video - use kb or db) 16 Banded Bird Dog Row (total, video) 200' Farmer's Carry (heavy!)![]()
Please remember to fill out the Health Attestation (here) WOD: Option 1: A. Every 2:00 x 6 (12 mins) Clean & Jerk x 2 set 1-2 @ 60% set 3-4 @ 65% set 5-6 @ 70% *reset before every rep* B. 15-12-9 Calorie Row Thrusters (95/65) Toes2Bar (Plate V-Ups) Option 2: 6 Rounds 12 Plate V-ups (video) 24 Russian Swings (53/35) 12 Elevated Split Squats (each) 24 Banded Seated PVC Row (video)![]()