A. Floor Press – 5 – 5 – 5 – 5 – 5
B. DB Bent over Row 10 – 10 – 10 – 10 – 10 (each arm)
C. Row for Calories (go as far as possible)
0:00 -2:00 20/14 Calories
2:00 – 4:00 22/16 Calories
4:00-6:00 24/18 Calories
etc…
A. Skill – HS Walk Practice
B. 10 Rounds For time (15:00 CAP)
12 Box Jumps (24/20)
8 DB Snatch (HAP, alt, 4/4)
2 Wallwalks
C. Group Mobilization
35:00 AMRAP
10 Pull Up
20 Push Up
30 Ab Mat Sit-up
40 Air Squats (use med ball for depth if needed)
*3:00 Jog recovery after each round
A. Olympic: 7:00 EMOM – 3 T-N-G Clean & Jerk
B. “Kind of Grace” – 30 Clean & Jerk For time (135/95)
*starting with and EMOM 4 Burpee over Bar
At the 10:00 Mark, Start:
C. 7:00 EMOM of 5 Strict T2B
A. Weighted Pistols 4 – 4 -4 -4 -4 (2 ea leg)
B. 5:00 DU Flight Simulator (increase by 5 each attempt)
C. 10:00 Increasing Ladder (pistols by 2 ea round)
2 Pistols + 10 Side-to-front delt raise (10-15#) + 20 DU
4 Pistols + 10 Side-to-front delt raise + 20 DU…etc
D. 7:00 Sled Relay – 2 Teams (for speed)
Partner Regional Team Mash-up – 30:00 CAP
30 Cal Row, Partner holds Deadlift (heavy)…switch
30 HSPU, Partner holds Handstand…switch
30 Pull-ups, partner hangs from bar…switch
30 WallBalls, partner holds bottom of squat…switch
30′ Handstand Walk, partners holds partners feet (if needed)
30 GHD Sit-ups, partner holds hollow rock
10 Rope Climbs between partners
*can be completed in any order (once start move, have to finish)
A. Open WOD 2014 #4 – 14:00 AMRAP
60 Calorie Row
50 T2B
40 WallBall
30 Power Clean (135/95)
20 Muscle Ups
B. Mobilize
A. Olympic – Power Snatch 7 x 1 (increasing)
B. 2011/2014 Open WOD – 10:00 AMRAP
30 Double Unders
15 P. Snatch (75/55)
C. NFT – 50 AB Mat Sit-up (:03 sec up and down)
