Bonus WOD 1/16-1/20 Regionals 2014.4
Bonus WOD: Regionals 2014.4 21-15-9-6-3 Strict handstand push ups Front squat (195/125) Bar facing burpee 20 minute time cap
Friday January 20, 2017
Strength: Alternating sets of: Jumping squats 5 x 3 (explode out of the bottom) Romanian deadlift (straight legs) 5 x 3 WOD: Buy in 800m run 3X 20 sit ups 10 back extensions w/ kettle bell (53/35) 5 wall walks Cash out 800m run
Thursday January 19, 2017
Strength: Alternating sets of: Jerk 5 x 5 OH lunge 5 x 10 steps – touch and go weight WOD: 10 minute AMRAP 3 Thruster (115/75) 6 Deadlift (115/75) 9 Box jump (24/20)
Wednesday January 18, 2017
Strength: Alternating sets of: Deadlift – 3-4 warm up sets, then establish a 5RM Russian twists (with kettlebell) 3 x 10 + 10 (3 sets of 10 per side) WOD: 21-15-9 Power clean (135/95) Double push up burpee
Tuesday January 17, 2017
Strength: Alternating sets of: Back squat 5×5 Press 5×1 (add weight to each) WOD: 12 minute EMOM (alternating) 12 wall balls (20/14) 30 double unders