“Team Challenge”
Phase I
20-16-8
Weighted Walking Lunges
Burpees
Phase II
20-18-16-14-12-10-8-6-4-2
Toes to Bar
Kb Swings (55/35)
Phase III
800m
Bar Hold (185/135)
600m
Bar Hold
400m
Bar Hold
5-18-12 WOD
5-17-12 WOD
3-3-3-3-3
Push Press
Work towards 3rm
THEN
“Jackie”
1,000m
50 Thrusters
30 Pull-Ups
5-16-12 WOD
Find 3RM Weighted Push-Ups
(12 Minute time limit)
THEN
5rds
20 Double Unders (Scale to 20 Tuck Jumps)
10 Deadlifts (135/95)
5 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)
1 Rope Climb
5-15-12 WOD
1600m Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
800m Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
400M Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
200m Run
5-14-12 WOD
“Joshie”
3rds
21 DB Snatch Left (40/25)
21 L Pull-Ups
21 DB Snatch Right
21 L Pull-Ups
5-10-12 WOD
Tabata
Row (cals)
Push-Ups
Box Jumps
Squats
5-9-12 WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (60% 1RM)
Burpees
KB Swings (55/35)
5-8-12 WOD
3rds
800m
50 Double Unders
50 Sit-Ups
(Rest precisely 2:00 between rounds. Log times for each round)
5-7-12 WOD
For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
*** Games Regionals had a 22 minute time limit. CFMN will have a 35 time limit ***
5-3-12 WOD
5-5-5-5-5
Press
THEN
Max Rds 20mins
20 KB Swings
15 Goblet Squats
20 Alternating Swings
20 Renegade Rows
5 Walk Out Planks
