3 Rounds for time:
– 25m Sprint (50m total)
– 10 Burpees
– 7 Ground-to-Shoulder – 155#/105#
This is first WOD for the 2010 CrossFit Games AL/MS/TN Sectional, which 41Fitness will be attending this weekend. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst will experience this weekend as they compete to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!
Lower Body – Dynamic Effort
1. 10 x 2 Reps Box Squats @ 50% Max Squat
2. 5 x 5 Reps OH Squat
3. 5 x 10 Weighted Hip Extensions
Four Rounds
1a. 6-10 Ring Pushups
1b. 6-10 Pipe Pullups
Five Rounds
2a. 5 KB Snatch & Press
2b. 10 KB Rows
Four Rounds
3a. 10 Sandbag Squats
3b. 15 KB Swings
50 Weighted Situps
For time:
– 500m Row
– 50 KB Swing
– 400m Row
– 40 Air Squats
– 300m Row
– 30 Wall Ball
– 200m Row
– 20 Box Jumps
Upper Body – Dynamic Effort
1. 8 x 3 Floor Presses @ 50%
2. 5 x 5 Weighted Pullups
3. 5 x 5 KB Presses
4. 5 x 10 Toes to Bar
Four Rounds
1a. 10 Tire Flips
1b. Max Tactical Pushups
Three Rounds
2a. Leg Blaster
2b. 10 Double KB Clean and Presses
Three Rounds
3a. 100′ Forward Tire Drag
3b. 100′ Backward Tire Drag
Upper Body – Max Effort
1. 1RM Press
2. 5 x 5 Barbell Rows
3. 5 x 10 Ring Dips
Press
8 x 2
15 Minute AMRAP:
– 6 Pullups
– 9 Pushups
– 12 Situps
Overhead Squat
– 5 x 3 Reps
For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)
Lower Body – Max Effort
1. 1RM Sumo Deadlift
2. 5 x 5 Front Squats
3. 5 x 10 Weighted Hip Extensions
4. 5 x 10 GHD Situps