15mins to find heavy power clean + front squat
then
8 rounds for time (TC 17mins)
run 100m
3 Power Clean 60/40kg
3 front squat
Scale: weight so that you can go unbroken on barbell movements for at least 4-5 rounds AND finish within time cap
10mins to build to a technical 1RM Power Snatch – focus on hitting good positions
THEN
For time:
2 rounds of:
10 snatches, 80 / 55kg.
12 burpees
Then, 2 rounds of:
10 snatches, 52.5/35kg
12 burpees
time cap 15min
scale: like the last regionals wod if your technique on the power snatches is good, then test yourself in going a little heavier.
EMOM x24 + 15 seconds transition
1) Airbike 15/12 Cals
2) GHD sit-ups 15
3) DB Snatch 22.5/15kg
4) Sledpushes 60/40kg 4x10m
5) Ski Erg 15/12 Cals
6) deadball chest carries 4x 20m carries 30/20kg
7) Walking Lunges 20 reps
8) Row 15/12 Cals
Scale reps/weights so that you can complete within 40-45 seconds.
“Linda”
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Squat Clean: 3/4 body weight
Set up three stations and away we go.
Scale weight of deadlift, bench press and squat clean movements to something you could do approx 15-20 reps unbroken when fresh.
Bench press: If not enough benches please give priority of benches for those attempting the WOD at Rx. Alternatives to bench are 1) press floor press (with barbell, DB or KB) 2) on wall ball/ deadball/Box as bench (using DB or KB only)
Skill: Ring MU tech
CHIPPER:
5 Ring Muscle Ups
40 KB Swings 32/24
400m run
10 Ring Muscle Ups
30 KB Swings
400m run
15 Ring Muscle Ups
20 KB Swings
400m run
Scale Reps of Ring MU. Scale Ring MU to Bar MU.
1 burpee + TTB + pull up = 1 MU or
5 burpee + knee raise (in a row) then 5 Ring rows = 5 Ring MU
scale the weight of the KB.
scale the 400m run if it takes you longer than 3mins
.
Build to a 1 RM thruster from the ground
then
Regionals EVENT 6
For time:
4 rope climbs
16 thrusters 70/47.5kg
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
TC: 15 mins
If you think you are capable. Have a crack at RX even if you think you might get time capped. Otherwise scale as follows. Scale the weight of thrusters. Scale the number of rope climbs. Scale rope climbs to jump + foot grabs ie 1 jump + foot grabs = 1 rope climb OR lay to stands
Clean & Jerk complex
1 Power Clean + 1 Hang Squat clean + 1 Jerk
Build to a technical max
WOD:
4 rounds
10 STOH 50/35kg
15 TTB
25 Wall Balls – 4 burpee penalty if you break
400m Run
scales: weight of STOH. TTB to kipping with leg raise (ie as high as you can go and while maintaining kip). Wall balls scale the weight and reps to something you could do UB (for sure) in first set … rounds 2-4 should be challenging
HSPU technique
20 min EMOM
1) 15 HSPU
2) 5 deadlift 150/100
3) 15/12 cal Airbike
4) 100m Run
scale reps of HSPU as needed. 1x Abmat at the most. if no HSPU then 1-3 wall walks
scale deadlift to challenging but UB set
scale airbike cals to a number you can complete in 35 seconds or less (not max effort but going hard)
Scale run so that it takes you 45 seconds max
Strength:
8 min Tabata (20 sec on / 10 sec off)
1) front plank 2) left side plank 3) Arch hold 4) right side plank x4 rounds
18 min AMRAP
10 C2B
10 burpees
10 DB Snatch 22.5/15
40 Double Unders
scales: CTB/pull ups/jumping pull ups
Move the Elephant
Pick a weight and GTOH a total of:
Men – 3300kg RX, 2700kg Scaled
Women – 2200kg RX, 1800kg Scaled
e.g
33 x 100kg = 3300kg
or
55 x 60kg = 3300kg
or
30 x 70kg = 2200kg
or
55 x 40kg = 2200kg
Scale the weight to 2200/1500kg or as required.
