WOD

27 / 06 / 2017

Hang squat clean 3-3-3

reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

30 sec speed steps in

between each working

set. Should be

unbroken and try to hit

the same number of

speed steps each time.

26 / 06 / 2017

Linchpin Test #6

4 Rounds for time of:

• 21 Wallballs

20/14

• 18 Pull-ups

• 15 Kettle Bell

Swings 24/16kg

• 12 Handstand

Push-ups

15 min cut-off

25 / 06 / 2017

3 rounds each for time

of:

Row 250 meters

30/20kg squat

snatches, 12 reps

21 push-ups

3 min Cut-off each

round.

Be advised this will

take some time!!!

24 / 06 / 2017

2017 regional event 4

For time:

18m handstand walk

10 toes-to-bars

10 double kettlebell

deadlifts

18m handstand walk

12 toes-to-bars

12 double kettlebell

deadlifts

18m handstand walk

14 toes-to-bars

14 double kettlebell

deadlifts

18m handstand walk

16 toes-to-bars

16 double kettlebell

deadlifts

Kettlebells should be

heavy. If you don’t have

heavy kettlebells or

dumbbells, use 2 barbells.

11 min cut-off

23 / 06 / 2017

2017 regional event 1

For time, wearing a

weight vest:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-
ups

8 chest-to-bar pull-ups

12 squats

Men wear a 20-lb. vest

Women wear a 14-lb.

vest

25 min cut-off

Pagina 1 van 149