Regional Chipper

100 DU
50 HDST
40 T2B
30 Push jerks 160/100 

Jacquie

1000M Row
50 thrusters 45/35
30 Pull Ups 

4 cycle Met-Con

3 min on 90 sec Off, AMRAP the following:

8 KBS 2/1.5
6 Toes to Bar
4 Burpees   

The good old Deadlift

On the two minutes
5 linked deads at 365
3 MU
10 RDS 

Run hard

200M run
12 BJ 24/20
9 c2B Pull Ups
7 RFT 

Gulp

10-9-8-7-...3-2-1
Thrusters 115/85
PushUps
OHS
Sit UPS 

Helen May 2013

3 RFT
400 M run
21 KBS 1.5/1
12 Pull Ups
 

Beat the clock

In 2 minutes complete,
200 M run,
10  Sit Ups
AMRAP Wall Balls
Rest 1 Minute
7 RDS
Score is total Wall Balls 

Fat Diane

21-15-9
315/225 Deads
HDST PU  2" deficit/flush 

Blast Off!

5 RFT
400 M
7 MU 

Clean Ladder

EMOM
Start Weight
165/125
15 DU, then 1 clean (Pwr, full, Split)
If successful add 10 lbs
If not, take 10 lbs off
Continue for 14 rds 

"DT" April 2013

5 RFT
12 deads
9 H.Cleans
6 Push jerks
155/105 

Simplicity

12 RDS
6 Fr Squats 185/125
8 KBS 2/1.5
10 BJ 24/20 

Coach's Combination

1MU and a

200M Run them:

5 RDS of
5 C2B Pull Ups

10 Push Ups

15 Squats

then:

3 MU followed by 

400M then :
4RDS 

5 C2B Pull Ups

10 Push Ups

15 Squats

Finish with

5 MU then a

600M run then:
3 RDS 

5 C2B Pull Ups

10 Push Ups

15 Squats

EMOM Clean and Jerk Complex

1 deadlift
1 hang clean 
1 Jerk
245/165
14 RDS 

Cyanide

21-18-15-12-9-6-3
Push Jerks 155/105
Du (twice the reps) 

4 Cycle Met Con

3 min on 90 sec off
4 Pwr snatches 135/95
12 J.Lunges 

Tabatta Barbell

Tabatta
20 sec on 10 sec off 8 rds per movement
95/65 Barbell
Deads
Pwr Clenas
Push Press
Back Squat 

Kaboom

6RFT
20 WB 20/14
5 HDST Push Ups 4" deficit/flush
12 KBS 2/1.5
4 MU 

Hero WOD Erin

5RFT
15 40lbs/25lbs DB split clean 
21 Pull Ups