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Regional Games team event 2. (Sort of).

WOD
Teams of 3
400m Run
175 snatches 75/55lb
25 Rope climbs
115 thrusters 115/75lb
400m Run.

Note: Every one completes the runs, You can work your way through the snatches and rope climbs at the same time. Snatches must be completed before you can begin the thrusters. You must use the same bars and change the weights.

30 Minute cap.

Runs, hang power cleans and lateral bar burpees.

Warm up
3x
Runway inchworms
5 Dead ball cleans
6 Dead ball plyo pushups.

WOD
For time
400m Run
Then
3x
12 Hang power cleans RX-115/75lb (52/34kg) ADV-145/95lb (65/43kg)
15 Lateral bar burpees
then
400m run.

14 Minute cap.

Rest exactly 5 minutes

Strength/Skills
Odd/Even x14
- 1 Power clean + 2 push jerk + 1 split jerk. (work on stringing the reps together without having to pause).
- Strict TTB (You choose the number).

Front squats and pullups/chest to bar.

Warm up
3x
Runway lunges
4 EB Squat cleans
4 Burpee pullups.

WOD
RX
14-12-10-8-6-4-2
Front squats (Floor) 115/75lb (52/34kg)
Pullups.

ADV
14-12-10-8-6-4-2
Front squats 135/95lb (61/43kg)
CTB.

12 Minute cap.

Rest exactly 5 minutes

Strength/Skills
12 Minutes
Work to a heavy but neat hang power snatch double.

Runs, jerks and box jumps.

Warm up
3x
10 Cal Air or row
EB Complex of
3 Push jerks
2 Split jerks
5 back squats.

WOD
5x
300m run
7 Jerks (push or split) RX-165/105lb (75/47.7kg) ADV-185/125lb (84/56.8kg)
14 Box jumps RX-30/24" ADV-34/28"

25 Minute cap.

Swings, wall balls and double unders.

Warm up
3x
100m Run
5 Dead ball squats (front rack)
5 Dead ball push press.

WOD
15 Minute ladder
5 KBS RX-24/16kg ADV-32/24kg
5 Wall balls 20/14lb
30 Double unders
10 KBS
10 Wall balls
30 Double unsers
15
15
and so on....

Strength/Skills
Rope climb efficiency.
(Bring your shin protection and gloves).

EMOM x10
Rope climbs.

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