A) EMOM x 14 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 14 min
E: bench press 3-4 @ 75% (same as 5/15)
O: 6-10 T2B
C) 3 sets max L-sit; rest as needed
WOD
Regionals Event 3 (modified)
Performance:
– 1-mile run
– 50 overhead squats (135/95, 95/65, 65/35)
– 100 medball sit-ups
– 150 double-unders
– 50 KB swings (70/53)
– 100 box jump overs (24/20”)
Function:
– 800m run
– 50 overhead squats (65/35, 45/25, PVC)
– 75 medball sit-ups
– 350 single-unders
– 50 KB swings (53/35)
– 75 box jump overs (20/16)
4-5 sets tough effort:
– 500/400 m row
– 10 TnG deadlifts (185/115, 135/95, 95/65)
– 10 pull-ups
– 10 burpees over the bar (parallel)
R4-6M
*DLs must be perfect or athlete lowers weight
A) Back squat – build to a new 1RM in 20 min (be smart, be careful)
B) EMOM x 10-12 min:
E: 8 thrusters (115/75, 95/65, 75/45)
O: 12/9 cal row
C) max handstand hold/walk x 3 sets; rest as needed
MASTERS:
Partner WOD:
– 1K/800m row
– 60 wallballs
– 60 ring rows
– 1K/800m row
– 60 KB swings
– 60 sit-ups
– 1K/800m row
– 60 air squats
– 60 single arm DB push press (15/arm/person)
– 1K row/800m
9 & 10 AM:
Long aerobic warm-up…
+
20 min AMRAP
– 8 DB thrusters (35/20)
– 10 renegade rows
– 12 box jumps – SD (24/20”)
– 400 m run
*get creative on the warm-up
A) EMOM x 10 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 12 min
E: bench press 3-4 @ 75% (heavier than 5/7)
O: 6-10 T2B
C) 1K row time trial
*On row – work at rate right at or just above 90% 500m pace.
A) Front squat – build to something heavy in 10 min, NOT a 1RM
B1) DB rear elevated split squat 8 reps/leg @ 20X1; R60S
B2) Supinated ring row 8-10 @ 2111; R60S x 4 sets
C1) Single-Arm Dumbbell Row x 8 reps/side @ 2111; R60S
C2) Face-Up Chinese Planks x 45-60 seconds (accumulated); R60S x 3 sets
A) EMOM x 6 min
– 5 TnG power cleans (155/105, 115/75, 95/55)
+
Every 6 minutes, for 24 minutes (4 sets), for times:
– Run 400 Meters
– 6 alt. DB snatch (50-75/20-45) – 3/arm
– 6 burpee over the box jumps (24/20”)