21-15-9
-Ring Dips
-Med Ball Cleans
-25 Jump and Reach after each set (6in above reach)

1a) 4 Rounds
Close Grip Pushups or CG Incline Pushups x 10
Curl to Press x 10
KB Push Press x 10
Dips (regress to french press if needed) x 5

1b) Metabolic Conditioning 15-20min AMRAP
Overhead MB throws/Deadball Slams x 10
Battle Ropes Alternating x 30sec
Prowler 2 laps up + back (loaded to 1.5-2 x Bodyweight)
Single Arm Farmers Walk 1 lap up + back

1a) 3 sets, 3 exercises, 8-10-12
Bulgarian Split Squats or Static Lunges
KB Bench press + Bridge (single arm)
Goblet Squats

1b) Metabolic Conditioning 15mins AMRAP
- Wall balls x 8
- shuttle runs x 8
- Box Jumps x 8

"Pari WOD"

1000m Row / Hoover position
80 x Box jumps / Wall sit position
600m Partner carrying
70 x Deadlift (Rx:100/70kg) / High hang position
600m Partner carrying
60 x S2OH (Rx:50/35kg) / Front rack position
600m Partner carrying
50 x Pistol squat / Handstand position

5 ROUNDS:
Run (200m)
Sumo Deadlift High Pull - 30kg (10)
Jumping Pull-Ups (10)

50 reps of the following for time:
Box Jumps, 24/20″ – Games standards
Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
KBS, 35/25
Walking Lunge Steps
Knee To Elbows
Push Press, 45/35
Hip Extensions
Wall Balls, 20/14
Burpees
Double unders

40 du unbroken (timecap 5min)

3 rds.:
-20 wallball
-3 rope climb
-5m ft. rack lunge (30/40kg)
-10 S2O (30/40kg)

-5m ft. rack lunge (30/40kg)

40 du unbroken (timecap 5min)

Lowlands Throwdown 2014 Qualifier Workout 1

Ascending ladder in 16 minutes of:

• wall ball shots
• toes to bar
• box jumps
• ring dips

The first round starts with:

• 4 wall ball shots
• 3 toes to bar
• 2 box jumps
• 1 ring dips

Each round, wall ball shots increase with 4 reps, toes to bar with 3 reps, box jumps with 2 reps and ring dips with 1 rep.

Wall ball shot:
Male: 9kg ball, 3m target
Female: 6kg ball, 2.75m target

Box jump:
Male: 60cm
Female: 50cm

10 rounds for time:
10 wallball shots
5 pull-ups
10 push-ups
15 squat

7 RFT:
7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more)
7 Push Jerks, 155/105
7 Burpees