Sumo-deadlift 1-1-1-1-1-1-1 Then 200 meter walking lunge for time WOD Notes: If you are comfortable with these movements, feel free to complete this workout at the 8:00 a.m. barbell club!  Compare 1RM sumo deadlift to 130305…

"Cindy" AMRAP in 20 minutes of 5 pull ups 10 pushups 15 squats WOD Notes:  Compare to 120815.

"Regionals Event 2" 3 rep max overhead squat (from the floor) Then Max distance farmer's carry (70/53#) WOD Notes:  This is the last Regionals event we have to complete! In the actual competition, athletes were…

Complete for time: 100 push press (95/65#) 100 sumo deadlift high pulls (95/65#) WOD Notes: For this workout the reps can be completed in any order desired.  You can do 10 sets of 10 of each…

Complete for time: 300 double unders 100 situps WOD Notes:  The number of double unders should not exceed 10x your max single set of double unders.  If you can do 23 double unders in a…

In teams of 4, complete as many reps as possible in 31 minutes of: 200m sandbag run (45/25#) Thrusters (155/105#) Rope climbs Box jumps (30/24") WOD Notes: While teammate 1 is running, teammate 2 is…

Find your 3 rep max power snatch WOD Notes: All 3 reps must be completed within 25 seconds. You MAY drop the bar between reps. 31 Heroes Notes: It's almost time for our 31 heroes…

Split Jerk 1-1-1-1-1-1-1 Then 30 handstand push ups NFT  WOD Notes:  Compare split jerk to 121226. For the HSPU, pick a depth that's challenging! Set your target lower than normal or, if you usually do them…

"2013 Regionals Event 5" 21-15-9 of: Deadlift (315/205#) Box Jumps (30/24") WOD Notes: At this year's regional, the competitors did WOD 4 (which we did yesterday) and a few hours later, did this WOD. You…

"Regionals Event 4" Complete for time: 100 wallballs (20/14# to 10') 100 chest to bar pull ups 100 pistols 100 1 arm alternating DB snatch (70/50#) WOD Notes:  There was a 25 minute time cap…