WOD week #19

 WOD 1

2009 Mid-Atlantic Regional WOD: "Squat Snatch Fran"

21-15-9
Squat Snatch (95/65)
Pull-up

Compare to 5/7/12


WOD 2

Row 500m
~ Then ~
21-15-9
Thrusters (95/65)
Burpees
~ Then ~
Run 400m

Compare to 5/8/12

WOD 3

Weighted Pull-ups
1-1-1-1-1-1-1

Compare to 5/9/12

WOD 4

3 Rounds for time:

400 Meter Run
10 Right: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Left: 1-arm Kettlebell Swing High-pull (#53/#35)
10 Right: Pistols
10 Left: Pistols

Compare to 5/10/12

WOD 5

Flight Control

10-20-30-40-50-40-30-20-10

Consecutive Double-Unders

You must perform each set in it's entirety and rest or pause between sets. If a set is not complete you have to start over at zero for that set.

Compare to 5/11/12

WOD 6

"Team Murph"

- In Teams of 2 complete the following:
Run 1 Mile*
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile*

*Run together
Vest is options (limit 1 Vest per team)

Compare to 5/12/12