Compare to last year's score: HERE
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
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
Compare to 5/11/12
"Team Murph"
- In Teams of 2 complete the following:
Run 1 Mile*
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile*
- In Teams of 2 complete the following:
Run 1 Mile*
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile*
1 comment:
WOD 5 'Flight Control' - 9:36 Rx'd
WOD 1 'Squat Snatch Fran' - 13:11 (12-6-3)
WOD 2 - 17:42 Rx'd
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