5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Power Clean (1 Rep EMOM 20 Minutes)
Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.
WOD
Squat Cleans/Front Squats/Jerks/Double Unders (AMRAP – Rounds and Reps)
AMRAP 7 Minutes:
1 Squat Clean
2 Front Squats
1 Jerk (split or power)
30 Double unders
*For barbell work, you cannot set down bar in middle of round or it does not count. Rx+ for UB DUs. Record weight used. Sub 40 single unders if needed.
10 DB power snatches w/ light weight and perfect form
20 Duck walk steps
WOD
Slightly Scaled Regional WOD 17.2 (Time)
21-15-9 Reps for time of:
DB Snatches, alternating arms, 75#/50#
Ring Dips
*Regional WOD is supposed to be 80#/55#, but due to limited quantities, we are going with 75#/50#. Scale weight and perform banded ring/stationary dips as needed.
Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)
5 Rounds for time of:
150′ Reverse Tire or Sled Pull
5 Tire flips
30 Walking lunges w/ sandbag in front rack
*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times. Once final walking lunge is completed, you must run back up to gym for finish time.
Even: Hang power snatch + hang squat snatch + squat snatch
Odd: 20 Double unders
*Use barbell with light weight and perfect form.
Skill/Strength
Snatch (1 Rep EMOM for 20 minutes)
Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.
WOD
Bar Over Burpees/Rows (AMRAP – Reps)
AMRAP 7 Minutes:
50 Bar over burpees
Calorie row in remaining time.
*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.
Every OTHER Minute on the Minute. Increase weight each set if possible.
WOD
Lite Regional WOD 17.1 (AMRAP – Reps)
In 25 Minutes:
Run 1200m, then
12 Rounds of:
– 4 PUSH-UP PRs
– 6 Pull-ups
– 8 Air squats
In remaining time, run as far as possible in 200m laps around building.
*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs. Score is by reps. 10m run = 1 rep, so the 1200m run = 120 reps. Each 200m lap is 20 reps.