WOD
“Regional Event 5”
50 Handstand Push Ups
50 Toes to Bar
50 Calorie Bike
50 Dumbbell Box Step Overs (24/20)(70/50)
50′ Right-Arm Dumbbell Overhead Lunge
50′ Left-Arm Dumbbell Overhead Lunge
WOD Guidance & Goal: This is one of the regional workouts for those athletes looking to qualify for the CrossFit Games. If 50 reps seems like A LOT of reps for some of these movements, then scale to 30 reps. If 70/50 dumbbells seems impossible, this is a great workout to scale the dumbbell weight with the intention of finishing the workout within a 17/22 minute cap. Weight will be limited by the single arm overhead lunge. You should be able to lunge 10 steps without having to place the dumbbell down.
Post Time to Comments.
ENDURANCE
5 sets
500m fast
100m easy
3 min rest
5 sets
250m fast
50 easy
BARBELL CLUB
Clean and jerk
10 sets on the :90
2 reps at 85%
dumbbell row
5 sets of 10 each arm
18:41 – 30 reps of all except lunges, bench HSPU, leg lifts, 15# DB
17:01 30 of first 4; 50 dumbbell overhead lunge; 2 ab mats, 25#
17:03 30 reps, 50′, 35#
17:27. 30 rounds. Bhspu, air ttb, 40#
16:45, 30 reps, 35#, ab mat and 10# plate
15:57 -25 HSPU w2ab mats/50 cal bike/25 knee ups/25 step ups & lunges w/35#DB
Quick run after WOD
17:45 30 reps 2ab mat/mix TTBish KU/AD/GM/one leg from box
13:30, 30x, bench ship, (15#), 50’
Ship=hspu
Rehab corner day #1
19:17 30 reps
Knee pushups/knee ups/ski erg/25# db hc/25# r-arm pp/ 25# l-arm pp
didn’t get a chance to come over this morning.
Wishing you a quick recovery!!
19:04 mods galore
50 bench pushups
50 knees up
50 calories
25 left leg step ups
50 dB sit ups (25#)
Oh and I did 50 good mornings 45#
30 hspu
50 ass bike
50 leg ups
34 step up at 35lbs
Screwed up order and had to leave to catch train
El Guapo
What’ with ‘ass bike’ Guap?
sorry…abbreviation for “assault”
that, and it is how it makes me feel
19:24 (40 hspu 5 min) 50#
nice job
16:07 (I think??)
30 reps HSPu 1 Mat +5, v-ups, #35, 50 feet for Ohs
16:00 30-30-30-30-50-50 BHSPUs half toes half knees, TtBAs + JUs, 30#DB,
22:38 w/45#
225Rx at the 20 min cap. so much resting.
19:59 40 reps
Hspu
Ttb
Ski erg
Plate to oh 25#
Gm 35#
Ring row
Finished last 10 reps after – 25:26
200 rx at cap. Snuck in a single lunge step but not 5 feet worth.
225 Rx
15:27; 30 reps, 1 mat+ 10lb plate; 50 cals on the bike; 15lbs, 50′ lunges. After did 2 HSPU with 1 ab mat = PR…time to figure the HSPU out.
280 70# 2ab
13:48 15# 30 reps ea/2 Ab Mats+10#/KnUpT2B alternate
Barbell: 110# Squat C&J/3 1/2 sets 25# Row 2 1/2 sets 35# Row
17:55
Rep scheme: 30/30/50/50/50/50
25# db seated press. 45# for box and lunges (could’ve done 50).
BBC:
120# clean and jerks
25# db row for 3 rounds, then 35# for 3 rounds.
13:20 50# (30 reps on first four movements, full length lunges)
16:19- 30 reps for everything but lunges- 1 mat + 5# plate/ 25#
Barbell- 95# c&j/ 25# rows
17:00
30 box hspu (I mean barely I was practically lying down on the box)
50 hollow rocks
50 cals
50 20# stepovers
20# 50’ lunges
30:? 30 reps. 2abmats / 25# / Knee ups. For 1st four movements.full length lunges.
Finished the remaining 20 reps and 15 cal( total 45 cal) bike after at 20:30 or :35.
Oops 13:? 30 reps.
19:35 – 20 HSPU/ 50 T2B/ 30 CAL/50 DB Step-overs/ 35#