“Eva”
5 Rounds For Time of:
800m Run
30 Kettlebell Swings (70#M/50#F)
30 Pullups

20 Hang Power Cleans
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Press
20 Deadlifts
20 Overhead Squats

At the top of each minute, perform 4 Burpees

For Time.

30:00 Cap

RX- 135#M/95#F

Green Pill
Group Rollout
Practice Rope Climbs or
Handstand/Handstand Walk

WOD
Max Rounds in 3:00 of:
3 Handstand Pushups
6 Pullups
9 Box Jumps
Rest 1:00. Repeat for 5 Cycles
Post Rounds completed for each of the 5 Cycles

Purple Pill
Warm Up:
400m Run/Row
15 Inch Worm Pushups
20 Spidermans
20 PVC Pass Throughs
20 PVC Overhead Squats

WOD
Choose one of the following:
1) Run 1000m
Row 1000m
Run 800m
Row 800m
Run 400m
Row 400m
Run 200m
Row 200m

2) 5 Rounds for Time of:
Run 200m
1:00 Single Unders
Row 200m
1:00 Single Unders

3) Ruck
Run 5K with something heavy

Cash Out: 10 sets of 10 Hollow Rocks

Meatball knows how to  stay hydrated!

WOD
Row 1000m
50 Sledge Strikes
50 Curtis P* (75#M/55#F)
50 Kettlebell Swings (70#M/53#F)
50 Sledge Strikes
Run 1000m

For Time.

*1 Rep of “Curtis P” is:
1 Hang Squat Clean
1 Right Lunge
1 Left Lunge
1 Push Press
Performed with Barbell. Video below.

Wendler Deadlift. Wk 2
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
100 Air Squats
400m Run
50 Air Squats
800m Run
25 Air Squats
1000m Run

For Time.

Wendler Deadlift. Wk 2
Warm Up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
3 Reps at 80% of 1RM
3 Reps at 85% of 1RM
3 or more Reps at 90% of 1RM

WOD
100 Air Squats
400m Run
50 Air Squats
800m Run
25 Air Squats
1000m Run

For Time.

As a team of 4, complete the following:
1000m Run
200 Pullups
200 Front Squats (95#M/65#F)
800m Run
200 Push Press (95#M/65#F)
200 Air Squats
400m Run
200 Hand Release Pushups
200 Hang Cleans (95#M/65#F)
200m Run
200 Burpees
50m Shuttle Run (short to long)

- All Reps are performed You Go, I Go, with one athlete working at a time.
- During Barbell Movements, the barbell may not touch the ground. For each time the bar touches the ground, add 20 Burpees to the 200.

Wendler Front or Back Squat. Wk 1
Warm up Sets:
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
3 Reps at 60% of 1RM
Work Sets:
5 Reps at 75% of 1RM
5 Reps at 80% of 1RM
5 or more Reps at 85% of 1RM

WOD
25 Deadlifts (225#M/155#F)
25 Calorie Row
25 Box Jumps (24″M/20″F)
25 Kettlebell Swings (70#M/50#F)
25 Wallballs (20#M/14#F)
25 Pullups
25 Burpees
25 Deadlifts

For Time.

Elly Workout 2 from Regionals

Gymnastics
Group Warmup
Practice for 10:00:
Frogstands, Handstands, Handstand Walks and Ring Handstands

GWOD:
21-15-9 of:
Handstand Pushups
Box Jumps (30″M/24″F)
Knees to Elbows

Endurance
Complete 1 of the following:
1) Run 5x800m
Rest 2:00 between runs
Keep splits between :03 and :05
2) Row 5x1000m
Rest 2:00 between rows
Keep splits between :03 and :05
3) Ruck 5x800m with your Ruck, Your Vest or our Sandbag
Rest 2:00 between rucks
Keep a fast pace on ruck

Snatch Ladder from Regionals

Wendler Shoulder or Bench Press. Wk 1
Warm Up
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Set
5 Reps @ 75%
5 Reps @ 80%
5 or more @ 95%

WOD.
Every Minute of the Minute for 15 Minutes, perform:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean and 2 Jerks

CASH OUT. (not for time)
100 Hollow Rocks or 100 Sit Ups

Elly K. completing “Diane” at the 2012 SE Regionals