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