Compare to last year: HERE
WOD 1
4 Rounds for Time
400 m Run
50 Squats
Compare to 8/6/12
WOD 2
10 RFT
15 Deadlift (135/ 95)
15 Push Up
Compare to 8/7/12
WOD 3
AMRAP-10
25 Double-Unders
25 Sit-Ups
100m Indoor Sprint
Compare to 8/8/12
WOD 4
For Time:
100m Handstand Walk
(Typical Scale = 100m lateral traverse on the Wall)
Compare to 8/9/12
WOD 5
3 Rounds for Time
25 Burpees
25 Russian KB Swing (53/35)
Compare to 8/10/12
WOD 6
Team WOD (teams of 4) - Regional's Chipper:
1000 m Row
25 Pistols (alternating)
15 Hanging Power Clean (Reasonably Heavy)
Compare to 8/11/12
1000 m Row
25 Pistols (alternating)
15 Hanging Power Clean (Reasonably Heavy)
Compare to 8/11/12
2 comments:
WOD 2 - 11:25 (11 reps per round vs 15)
WOD 4 - Scaled to 1min Handstand hold (shoulders on pad) 3 sets 1:1 min rest, 4 sets 1:2min rest. Tried the handstand walk and my shoulder was not having it.
WOD 6 - 12:42 or 13:42 (couldn't quite remember) at 165# (mostly doubles, last sets= triple and 2 quick singles) Pistols to drop pad+blue
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