Regionals Team WOD 2 2015

In a team of 4, each person performs:
1000m row
25 alternating pistol squats
15 Hang Cleans 100/60kg

Strength

5 RM kettlebell press

3 RM kettlebell press

1 RM kettlebell press

Note dominant arm first when scoring.

30:00 steady effort
10 Box Jump w Step Down@60/50cm
10 Up Downs
45each Single Arm Front Rack Farmer Carry
20 Hollow Rocks
350m Row

Goal feel good and move well all workout.

8 min AMRAP
6 cal airbike
12 burpees
18 wall balls 9kg/6kg

Clean and Jerk 6x(2+2)x70%

• (1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1)-(1+2+1) of:
BB Snatch Balance + 2 Overhead Squats + Snatch Balance
Parti @ 67.5% 1RM di Squat Snatch e aggiungi peso a sensazione sino ad una (1+2+1) pesante
(Heavy) ma ben gestibile.

5 rounds 3:00 Work; 1:00 Rest
48 Double Unders
12/12 KB/DB Renegade Rows
8/8 DB Snatch
Remaining time Cal Row/Bike/Ski

Goal: Challenging effort, keep score consistent.

2 x 13:00 AMRAP with partner
rest 2:00 between them

A)
3 Power Snatch @60/43kg
6 Kipping Pull-ups
9 Air Squats
*One partner completes a full round at a time

B)
3 Push Press @60/43kg
6 Push-Up
9 Deadlifts
*One partner completes a full round at a time

GOAL: 7+rounds in each AMRAP

Extra:
Lying Banded Hamstring Curl: 3 x 25. Rest 60s.

45 min PK
3000m row
3000m jog
300 rope jumps

EMOM 20:
Min 1: 15/12cal Row (26-28 SPR)
Min 2: 10 Bench Presses @60/42kg
Min 3: 15/12cal Row (26-28 SPR)
Min 4: 8 Alt. Devils Presses 22,5/15kg
Min 5: Rest