"Competitors"
a) Pause Back Squat to 10 x 3
b) 2015 Regional WOD - 5 Rounds
25 x Calorie Row
16 x Chest to Bar Pull Ups
9 x Deficit Handstand Push Ups
c) 12 Mins find 5RM Snatch Balance
"Crossfit"
a) Every 90 ASeconds for 5 Rounds
1 x full clean
1 x hang clean
2 x front squats
Every 2 Mins for 5 Rounds
1 x Full Clean
1 x Hang Clean
2 x Front Squats
b) Every 90 Seconds for 5 Rounds
3 x Split Jerks
Straight into
5 rds
Every 90 Seconds
2 x Split Jerks
Straight into
5 rds
Every 90 Seconds
1 x Split Jerk
C)
10 rds
Every 90 Seconds
3 x Pause Back Squats
(2 seconds at the bottom)
"Condition X"
a) 4 Rounds
Min 1 - Airdyne
Min 2 - Walking Lunge
Min 3 - KB Swing
Min 4 - Double Unders
Min 5 - Push Ups
Min 6 - Athletic Burpee with Box Jump
Min 7 - Rest
Min 8 - Rest
b) 5 Rounds
10 x Strict Knee Raises
40 x Mountain Climbers
45s x Hollow Hold
