3 RFT:

24 Burpee box jumps 24/20

18 Toes to bar

12 Pistols (alt single leg squats)

* every minute stop and complete 20 Double unders and then continue on where you left off.

5 Minute AMRAP

5 Pull Ups

5 Push ups

5 Turkish Get ups (53/35)

5 KB Snatch (53/35)

5 OHWL (45/25)

* rest 1 min and repeat 5 times. The next AMRAP begins where the last left off. Score is total rounds and rep completed over all 5 AMRAPs.

“Diane” 2012 Regional WOD #1

For Time:

21-15-9 reps of

Deadlift, 225/155#

HSPU

WORLD RECORD TIME:

MEN – DAN BALIEY 1:35

WOMEN – KRISTAN CLEVER 1:54

COMPARE TIMES TO FEBRUARY 1, 2012

WOD—AMRAP in 10 min w/ partner for max double unders.

**One partner completes a pillar shuttle run.  Other partner does max set of double unders during the shuttle run.  The shuttle run is the time keeper for double under.  The partners switch after the runner tags the rope jumper and cannot begin double unders until the runner begins their run.  The partner group with the most double unders at the end of the 10 minutes wins.  If one can only do single unders then they divide their max singles by 3 and round down for any extra singles for their double under score.**

3 RFT

5 Front Squats, 165#

18 Pull ups

5 Deadlifts, 225#

18 Toes to Bar

5 Push Jerks, 165#

18 Hand release Push ups

**U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

20 Box Jumps, 24/20

20 Ring Dips

20 Abmat Sit up

20 Double Unders

20 Kettlbell Swings, 53/35

Post WOD—Run 800 m for time

AMRAP 20 minutes of:

5 Pull Ups

10 Push Ups

15 Air Squats

10 Snatch Grip Deadlift, 95/65

10 Hang Power Snatch, 95/65

10 Over Head Squat, 95/65

**The last Deadlift may be taken into the first Snatch and the last Hang Power Snatch may be taken into an Over Head Squat

WOD— FGB style

3 Rounds for max total reps:

1 minute of T2B

1 minute of Double Unders

1 minute of Burpees

1 minute of Rest

**Your score is your total combined reps from all 3 rounds.  The clock does not stop between rounds so keep moving.

Run 1200 m

63 KB swings, 53/35

36 Pull ups

Run 800 m

42 KB swings, 53/35

24 Pull ups

Run 400 m

21 KB swings, 53/35

12 Pull ups

Helen will be easier after today!!!

WOD—For Time:

10-8-6-4-2 reps of Squat Clean (135/95)

2-4-6-8-10 reps of HSPU

***inverse relationship between the two exercises alternating between the two.

WOD – 10 RFT of:

Sprint 100 m

Rest 90 seconds