Bonus WOD: Regionals 2011.6 For time (20 minute time cap): Row 20 calories 30 Burpees 40 Two-arm kettlebell ground-to-overhead (44/35lb KBs) 50 Toes to bar 100 foot overhead walking lunge (45/25lb plate) 150 foot Sprint
Strength: Alternating sets of: 5 x 3 floor press 1 arm ring rows (2 per side) WOD: 10 minute EMOM 4 thrusters (95/65) Do max rep burpees for remainder of each minute. Your score is total burpees completed (as long as you always complete the 4 thrusters).
Strength: 3 front squat + 17 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 10X 15 Double unders 5 toes to bar
Strength: Snatch progression Then 5 minute EMOM 2 snatches per minute (stay same weight for all reps) WOD: 4X 10 Pull ups 10 handstand push ups 20 lunge steps (10 per side)
Strength: Work up in weight each set 5 x 4 Bent over rows 5 x 4 Push press WOD: ME Kettle bell swings (70/44), 3:00 rest ME Kettle bell swings (53/35), 3:00 rest ME Kettle bell swings (35/26) Record total swings