Monday 04
WOD 1
Jerk
3 – 3 – 3 – 3 – 3
WOD 2
5 Rounds For Time
500m Row/Ski
12 Wall Balls 9/7kg
6 Alt DB Snatch 22.5/15kg
*18min Time Cap
Tuesday 05
WOD 1
OH Squat
20 – 20 – 20 – 20
WOD 2
21 – 15 – 9
Burpee Box Jump Overs
Snatch 42.5/30kg
*10min Time Cap
Wednesday 06
WOD 1
EMOM12
Min 1: 7 Strict HSPU
Min 2: 25 Air Squats
Min 3: 7 Strict Chest to Bar
WOD 2
AMRAP12
10 Deadlift 120/85kg
15 Push Ups
20 Sit Ups
Thursday 07
WOD 1
Cleans
3 – 3 – 3 – 3 – 3
WOD 2
3 Rounds For Time
15 Cal Row/Ski
12 KB Swings 32/24kg
9 Box Jumps 24/20″
*8min Time Cap
Friday 08
WOD
EMOM34
5 Rounds
Min 1: Push Press 42.5/30kg
Min 2: Ring Rows
Min 3: DU
Min 4: Pull Ups
Min 5: Push Jerk 42.5/30kg
Min 6: Toes To Bar
Min 7: Rest
*Max reps in 30s with 30s rest
Saturday 09
WOD 1
Regionals Event 6
4 Rope Climbs
16 Thrusters
3 Rope Climbs
12 Thrusters
2 Rope Climbs
10 Thursters
1 Rope Climb
8 Thrusters
*Men use 70kg, Women use 47.5kg
**20min Time Cap
WOD 2
2rnds of Tabata:
Plank Hold
Hollow Hold
Superman Hold
Wipers
*20sec Work, 10sec Rest; change movement after each rest period
Sunday 10
REST DAY