WOD - 2014 Regional Event 4
(20Min Cap; If close to finishing ... finish regardless of time cap)
21-15-9-6-3
- Strict handstand push-ups
- Front squats (195#,125#)
- Burpees
Note: Modify HSPU as needed. Scale weight as needed.

Post-WOD:
- Legless Rope Climb Work
or
- 400M Farmers Carry (53#,35#)

54 reps of each movement! 115# for Front Squat and happy to be able to move that weight full range of motion for that number of reps. Double Abmat for strict HSPU until they failed; then switched to kipping HSPU. Arms shot from Farmers Carry so legless rope climb cratered and completed rope climb using legs. Burpees ... always a nasty movement to throw in with weighted movements and gymnastic movements.

3x
4 sumodeadlift + 6 squat jumps with db's
-rest as needed

Räjähtävät kyykkyhypyt

3 Rounds For Time @ 75% Effort
Run 400m
20 GHD Hip Extensions
20m Quadruped Crawl
*Goal is to stay very sustainable. Use this to warm up and get your breathing going for the day.

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

E2MOM 30

Snatch complex:
Squat snatch + Low hang squat snatch + Hang squat snatch + Over head squat

Weights by feel

For time

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight cleans

TC 30

12 minute AMRAP:

10 Burpees
25 Double-unders

1 min Max reps of Power Snatch (50/35 kgs)(35/25 kgs).
2 min Max Reps of burpees over the bar.
4 min AMRAP of:
- 7 Thrusters.
- 15 Sit-ups.
6 min AMRAP of:
- 10 kb bottom-up (24/16 kgs)(16/12 kgs).
- 10 Box Jumps (24"/20").
- 25 DU.
- 25 cal row.

Tempaus

3 x 2 - o tempaus (sylistä, polven päältä)

Kisat alkaa klo 12:00 ! B there or B square!!!