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

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)