In teams of 2 complete the following for time (run together, share all other work equally):

• 1km run
• 100 ring push ups
• 100 ring rows (feet at waist height)
• 100 ring dips
• 100 ring pull ups
• 100 toes to rings
• 1km run

Matty O & Bretto - 38:11

Clean and Jerks

Dance workout w/Karyn

"Gentle Flow" w/Samantha

Death By Pull-Ups (12 rds)

Day 22 of 100 Burpee Day Challenge

Day 12 of 100 Overhead Squat Day Challenge (45lb Bar)

Banded Bench Press
60 LBs with 2 Bands over bars (thin red and orange bands)

Muscle Work
75 Reverse Hyperextensions (20 LBs)
50 Ring Dips
100 Push Ups
100 Machine Sit Ups (can't remember the machine name)
100 Triceps Extensions (using thick purple band)
150 (x2) Flutter Kicks

There is no description for this WOD as it is stat.

20 min AMRAP:

5 Pull-Ups
10 Push-Ups
15 Squats

2011 Regionals Workout 2

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

WOD: For Time-

400 Meter Run

3 Rounds of:
15 Clapping Push Up
30 Double Under

45 Sit Up

400 Meter Run

Double unders became 5 for 1 sub on the 3rd round, Clapping push ups became hand release push ups midway thru 2nd round.