Power cleans
-5 X 5 @ 60%

Conditioning:
"Annie"
50-40-30-20-10 of:

kb swings 53lbs

• Ab mat sit ups

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%

-then-

12 minute AMRAP of:

7 Power Clean & Jerks @ 155/105#

14 Front Squats @ 155/105#

1RM Deadlift
215#

Diane
21-15-9
deadlifts (135#)
pike pushups
7:14

2013 CF Games Regional WOD #6

For time,
100 Double unders
50 Handstand push ups <--On tricep dip bars w/prowler blocking
40 Toes 2 bar
30 Shoulder to overhead 160/100 <--65#
90ft Walking lunge with weight in front rack position 160/100 <--55

1.59 mil 225 cal 31:11 min

Warm Up
Row 500M
30 lunge steps
30 butt kicks
30 high knees
30 side lunges
30 PVC pass throughs
30 push ups (MOD knee)

Strength
14 mins, on the minute- handstand hold (MOD from 24" box) - 1 min max, 3 strict pull ups (black band), 1 min handstand hold (MOD from 24" box) - 1 min max, etc.

Conditioning
21-15-9
Toes to bar (MOD knees to bar)
Jump squats 45lbs
400m run

Time - 18:20

Shoulder presses (up to 50 lbs)
Pushups
Intervals on treadmill

Tara Stiles video

Skill:
Using 1 RM of Deadlift

50% - 245lbs x 3
60% - 295lbs x 3
70% - 345lbs x 3
80% - 395lbs x 3
90% - 445lbs x 3

Wod:
5 Rnds 30 DU / 15 PU

12 minutes to establish a 1RM Push Press: 205

-then-

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups