2. Metcon Filthy Fifty

For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders

1. Back Squat 1-10-1-20-1-30

1-10-1-20-1-30
This is six sets of back squats.  One single followed by a set of 10, then another single and so on.  Goal is to do the singles across, and generally get yolked.

3. "Elizabeth"

21-15-9:
Squat Cleans, 135/95
Ring Dips

2. "Bergeron Beep Test"

EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.  In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of "Whatcha-got?"  So... lets see whatcha-got. 

By the way...Spealler got 17 rounds + 16 reps.

Rest as needed...

1. Snatch Heavy Single

work up to a heavy single

2. Metcon WB, BJ, TTB

Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 30/24
20 Medball Toes to Bar, 14/10 squeeze a /med ball between ankles.
You can split up the reps any way, but only one athlete works at a time.

1. Barbell 30 Squat Clean Thrusters

30 Squat Clean Thrusters for time, 155/105

13.1 ish Lateral Burpees and Snatches

1.  AMRAP 17:

40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120
One barbell.  You must change weights.  Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

4. EMOM 10 L-sits and Ring Extensions

4.  EMOMx10
Odd:  :15 second L-sit on Parrallettes
Even:  5-7 Double Ring Extensions

3. EMOM 10 Back Squats and Front Squats

3.  EMOMx10
Odd:  10 Back Squats
Even:  5 Front Squats
Use a rack, one barbell and the same weight for both movements.  

Rest 10 minutes

2. EMOM 10 Row and Deficit HSPU

2.  EMOMx10
Row for calories, (guys: 15, girls: 12) + 3 Deficit HSPU - you choose the deficit.

Rest 10 minutes

1. EMOM 10 Squat Cleans and Chest To Bars

1.  EMOMx10
3 Squat Cleans + C2B Pull ups - you choose the weight
Ninjas:  Complete 6 C2B each round and push the load on the cleans.
Beast:  Start with 10 C2B.  Goal is to hold 10 each round.  Scale back the weight on the cleans slightly to focus on the pull ups.

Rest 10 minutes

5. Pull SLSDL, SLDL, RDL, and GMs

A.  2x20 Stiff Leg Sumo Dead, 135/95
B.  2x20 Stiff Leg Dead, 135/95
C.  2x20 Romanian Dead, 135/95
D.  100 Banded Good Mornings - don't come out of the band till all 100 are done.
:30 rest between all sets.  Every rep should be as explosive as possible - aggressively bring hips to bar.

4. Rowing 9x1:40

9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Chicks:  420m each interval

3. EMOMx12 DL and CTB,TTB, and PU

Odd:  3 Dead Lifts
Even:  5 C2B + 5 TTB + 5 Pull ups

2. Metcon Heavy Isabel

30 Snatches for time.
you choose...
Beasts:  185/125
Competitors: 165/115
Ninjas: 155/105

1. Agility Shuttle 5 sets of 4x10Y out and back

5 sets of:
4 x 10 yards out and back

5. Clean and Jerk Complex 5x3 3 position Clean + Jerk

5 sets of:  3 Position Clean + 1 Jerk
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor

4. Snatch EMOMx7 PS, SS, OHS

4.  Snatch
EMOMx7:  Power Snatch + Squat Snatch + OHS

3. Metcon OPEN 12.4 / 13.3 WB, DU and MUs

AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

2. Gymnastic Benchmark Max MU's

Max Reps of Unbroken Muscle ups

1. Back Squats 1RM

1.  Back Squats
1RM

3. Open Team WOD Modified

For time:
Teams of 3:
One athlete works at a time:
Row 2500m (switch every 250m)
125 Hang Power Snatches, 75/55
125 Thrusters, 75/55
125 Hang Power Snatches, 75/55
Row 2500m (switch every 250m)

2. Gymnastics MU and HSPU

5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height.

1. Barbell 20 EMOM FS and BP with Double Unders

1.  Barbell
EMOMx20
Odd:  10 Front squats + 20 Double unders - from a rack.
Even:  10 Bench Press + 20 Double unders

5. Gymnastics Skills EMOMx10 Strict HSPU + 1-3 Kipp

EMOMx10:  1 Strict PHSPU + 1-3 Kipping PHSPU

4. "HAIYAN"

For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

3. Back Squat 7x5

7x5, across - (this is 7 sets of 5 reps).

2. Clean and Jerk EMOMx12

EMOMx12
First 3 minutes:  4 Clean and Jerks, 225/155
Second 3 minutes: 6 Clean and Jerks, 185/135
Third 3 minutes: 8 Clean and Jerks, 135/95
Final 3 Minutes: 10 Clean and Jerks, 95/65

1. Snatch Skills EMOMx10 3 SSN

EMOMx10
3 Squat Snatches - something that feels comfortable and fast.

3. Metcon DU and GHDSU

For time:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

2. 20 Rep Benchmark Hang Power Clean

20RM Hang Clean - power or squat allowed.

1. EMOM x 20 Even Jump/Odd Snatch Pull

Even:  1 max Vertical Jump
Odd:  1 Snatch Pull, climbing

4. Gymnastics Skills EMOM 10 1 strict HSPU + 3 Kipping

EMOMx10:
1 Strict HSPU + 3 Kipping - work to a max deficit for the 4 unbroken reps.

3. Metcon "Barbara"

"Barbara"
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.

2. Back Squat 5x7

5x7 across

1. Snatch Skills 7x3 Position Pause DL + Squat Snatch

7 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea here is to dial in the positioning and bar path during the first and second pulls.

5. Rowing 200m EMOM 15M

5.  Rowing
EMOMx15:
Guys:  200 meters
Girls: 180 meters

4. Metcon Burpee, DL, DU, Burpee

For time:
25 Burpees
3RFT of: 
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

3. 20 Rep Benchmark 20 Yard Yoke Carry

20 yard max unbroken Yoke Carry

2. Pull 1RM Sumo Dead Lift on Plates

1RM Sumo Dead Lift Standing on Plates

1. Plyometric 6x4 Hurdle Hops

6 sets of 4 Facing Hurdle Hops

5. Metcon

3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95

4. Gymnastic Benchmark

Max Distance unbroken Handstand Walk

3. Back Squats

4x10 reps across

2. Clean and Jerk Complex

5 sets of:  2 Squat Cleans + 2 Jerks

1. Snatch Complex

Snatch Deadlift + Snatch  - work up to a heavy set.

11/9/13 Competitors WOD

1.  Track 4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run

2.  Barbell 

A.  EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B.  EMOM x 10:
3 Position Clean (Pockets, above knee, floor)

Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20

11/8/13 Competitors WOD

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

2.  Pulls
A.  1x2 Dead Lift
B.  7x3 Speed Deads at 70% of the above double.

3.  Odd Objects/Movements
50m Tire Flip, you choose the weight.
200m Double KB Farmers Carry, 70/53

4.  Rowing
10 RFT:
200m Row
10 GHDSU

11/7/13 Competitors WOD

MORNING SESSION
1.  Snatch Skills
1 Squat Snatch OTM x 12 at 75%

2. Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

3.  Squats
A.  Back Squat 2x3
B.  Front Squat 3x2

4.  Gymnastic Skills
Choose one of the following:
A.  100 Shoulder Taps - free standing or against a wall.  

B.  15 Free Standing HSPU
C.  100 HSPU

AFTERNOON SESSION
1.  Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2.  Accessory Work
100 Face Pulls
100 Band Pull aparts

11/5/13 Competitors Wod

1.  Plyometic/Agility Work
5-10-5 pro agility shuttle - Take 5 attempts to establish a best score.

2.  20 Rep Benchmark
20 Rep Power Clean - All reps TnG.  No pausing at the hang.  Only place you can rest is in the rack position.

3.  Pull
4x8 Romanian Deadlifts

4.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

11/4/13 Competitors WOD

MORNING SESSION
1. Snatch
1RM

2.  Clean and Jerk
A.  3x1 at 90-95%
B.  2x2 at 80%

3.  Front Squats
7x2 across

4.  Gymnastic Benchmark
A.  Max reps of Strict Parrallette HSPU
B.  30 Kipping PHSPU for time.

AFTERNOON SESSION
1.  Metcon
30 OHS, 135/95
30 TTB
20 Power Snatch, 135/95
20 TTB
10 Squat Snatch, 135/95
10 TTB

DL, Diane, Sandbag Run, Rows, Lsit, GHDSU, and KBS

1.  Pulls 1x2 Dead Lift
7x3 Speed Deads at 70% of the above double.

2.  Metcon
"Diane"
21-15-9:
Dead Lift, 225/155
HSPU

3.  Odd Objects/Movements
1 mile Sandbag Run, 100/70

4.  Rowing
8 Rounds of:
:25 on, :35 off for total meters.

5.  Core Work
3 RFT:
20 second L-Sit
20 GHDSU
20 KBS, 70/53

400m run, 30 MU, FS and BP EMOM, Band Work

1.  Track 12 x 400m, equal work/rest.  Goal is to hold the same split every round.

2. Gymnastics
30 Muscle ups for time.

3.  Barbell 

EMOMx20
Odd:  8 Front Squats - you choose weight.
Even:  8 Bench Press - you choose weight.

4.  Accessory Work
100 Fast Banded Face Pulls
100 Fast Band Pull aparts
100 Fast Banded Tricep Push downs