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For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

1. Clean and Jerk
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

28 May 2014

Thursday 052914

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1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

27 May 2014

Wednesday 052814

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1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same
weight.

26 May 2014

Tuesday 052714

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Complete the following circuit 5 times for reps. The clock is running
continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10′/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running
continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

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Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

24 May 2014

Sunday 052514

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AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10′/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2
body weight
Box Jump, 20 reps 20” box

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23 May 2014

Saturday 052414

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For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4
reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each
interval, weight used for clean high pull, and number of sets to finish 50
dips to comments. Can you beat 20 minutes?

22 May 2014

Friday 052314

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1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and 
no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

21 May 2014

Thursday 052214

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1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights 
out already)

15 Squat clean and jerk @ 50% BW 
Deadlift @ BW, max reps 
15 Squat clean and jerk @ 50% BW 
Back squat @ BW max reps 
15 Squat clean and jerk @ 50% BW


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