3 Rds
10 Pass Throughs
10 Ovhd Squats
10 Wallballs
10 KB Swings
10 Lunges
5 Burpees
Strength
Push Press: 3-3-3-3-3
WOD
AMRAP7
3 Burpees
3 Ring Dips
6 Burpees
6 Ring Dips
9 Burpees
9 Ring Dips
......keep increasing by 3 reps until time expires
Post Push Press 3RM and number of reps
Regionals WOD 3 (12m cap)
ReplyDeleteTyler: 12:41 (+1 sec for every rep missed)
Jake-58#/15+9 burpees
ReplyDeleteIan-58#/15+7 dips
Lisa-48/12+5 burpees
Johnny-105#/15+12 burpees
Bruce-75#/12+5 burpees
Travis-145#/15+18 burpees
Liza-58#/15+4 burpees
Chuck-75#/15+12 burpees
ReplyDeleteElements 4
ReplyDelete-Kelly:4 rds+3 ring rows (training bar)
-Doug:6 rds+5 ring rows (33# bar)
-Sean:11 rds +3 burpees (training bar)
Kenny-135#-15-asst dips
ReplyDeleteAli-68#-12+15 burpess+7 asst dips
Brandy-63#-12+15 burpees+4 GB asst dips
Jameen-583-12+15 burpees+8 asst dips
Regional WODs
Individual Workout 3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
Heather-5:41 145#/24" box
Liz-6:33-65#/18" box
Kaitlyn-9:02-125#/24"box
Jennifer-8:09-83#/18" box
Coach Jason-17:41 RX(315/30" box)
Regional WOD
ReplyDeleteIndividual Workout 4
For time: 25 minute cap
Tyler V- RX
100 Pull-ups-completed
100 Kettlebell swings (24/16kg)-completed
100 Double-unders- completed
100 Overhead squats (95/65lbs)- 25 OH squats
Johnny-(did this workout on Thursday)
ReplyDelete15+12 burpees