Saturday, 5-31 WOD

Open Gym at CF4E,
Otherwise, at the Augusta Aquatic Center:
10RFT:
-Swim 25yds
-5 Muscle Ups out of pool
-Swim 25yds
-5 Burpees

Scaled: 5RFT
Competition: 20RFT

Friday, 5-30 WOD

2014 Regional WOD
With a 21 Min Time cap:
-50 Calorie Row
-50 Box Jump Overs, 24/18"
-50 Dead Lifts, 185/125lb
-50 Wall Ball, 20/14lb
-50 Ring Dips
-50 Wall Ball, 20/14lb
-50 Dead Lifts, 185/125lb
-50 Box Jump Overs, 24/18"
-50 Calorie Row

Scaled: 25s, with a 12 Min Cap

Thursday, 5-29 WOD

Part A. For Weight, 5 Sets of:
-1 Squat Clean/2 Split Jerks
Rest as needed between sets.

Part B. 8 Min AMRAP
-4 Squat Snatch, 95/65lb
-8 GHD Sit Ups

Scaled: 5 Min AMRAP
Competition: 135/95lb

Wednesday, 5-28 WOD

5RFT:
-5 Muscle Ups
-5 Thrusters, 115/80lb

Scaled: 3RFT
Competition: 155/105lb

Tuesday, 5-27 WOD

Obstacle Day
For Time:
-Run 400m
-Tarzan Ropes
-Run 400m
-20 KB Snatch on each arm, 53/35lb
-Run 400m
-Ninja Warrior
-Run 400m
-40 KB Switch-outs
-Run 400m
-Monkey Rings
-Run 400m

Scaled: 200m runs

Saturday, 5-24 WOD

5RFT:
-12 Kettlebell Swings, 70/53lb
-12 Push Press, 115/80lb
-30 Double Unders

Scaled: 3RFT

Friday, 5-23 WOD "Murph"

"Murph"
For Time:
-Run 1 Mile
-100 Pull Ups
-200 Push Ups
-300 Squats
-Run 1 Mile
Partition as needed, all but runs.

Scale: 1/2 of all.

Competition: Wear a 20lb vest.

Thursday, 5-22 WOD

Part A. For Weight:
Hanging Squat Clean
3-3-3-3-3
Part B. 10 Min AMRAP
-15 Wall Ball, 20/14lb
-10 Power Snatch, 95/65lb

Scaled: 6 Min AMRAP

Wednesday 5-21 WOD

Regionals WOD, 10RFT:
-1 Rope Climb
-Run 200m

Scaled: 7RFT

Competition: Legless

Tuesday, 5-20 WOD

Regionals WOD, For Time:
21-15-9-6-3
-Handstand Push Ups
-Front Squats, 135/95lb
-Bar Facing Burpees

Scaled: Start @ 15s

Competition: Strict HSPU, and FS- 195/135lb

Saturday, 5-17 WOD "Whitten"

"Whitten"
7RFT:
-15 Kettlebell Swings, 53/35lb
-15 Power Cleans, 95/65lb
-15 Box Jump, 24/20"
Scaled: 4RFT

Friday, 5-16 WOD

For Time:
-20 Front Rack Alternating Lunges, 135/95lb
-25 Double Unders
-15 Lunges
-50 Double Unders
-10 Lunges
-75 Double Unders
-5 Lunges
-100 Double Unders

Scaled: 1/2 Reps

Thursday, 5-15 WOD

Part A. Squat Snatch
For Weight
1-1-1-1-1
Part B. 8 Min AMRAP
-10 Chest to Bar Pull Ups
-10 Ring Dips
-10 Back Extensions

Wednesday, 5-14 WOD

For Time:
-100 GHD Sit Ups
-100 Burpees
-100 Thrusters, 75/55lb
Break up in any order, and partition as needed.

Scaled: 30 of each

Tuesday, 5-13 WOD

Part A. For Weight
Back Squat
5-5-3-3-3
Part B. For Time:
-1 Mile Run

Monday, 5-12 WOD "Grace"

"Grace"
For Time:
-30 Clean and Jerk, 135/95lb

You may power clean or squat clean.
You may split jerk, push jerk, push press, or shoulder press.

Saturday, 5-11 WOD "Tabata Something Else"

"Tabata Something Else"
For Total Reps:
8 rounds of 20 seconds work and 10 seconds rest for each
movement.  There is no additional rest between movements
beyond the 10 seconds listed:
-Pull Ups
-Push Ups
-Sit Ups
-Squats

Scaled: 4 rounds of each movement.

Friday, 5-10 WOD

Obstacle Day, For Time:
-Run 400m
-12 Atlas Stone lift over alternating shoulders, 105/75lb
-Run 800m
-150 Battle Rope
-Run 400m
-150' Walking Lunges with KBs in each hand, 35/25lb
-Run 800m
-40 alternating hand Ring Extensions
-Run 400m

Scaled: 1/2 Distance and Reps

Thursday, 5-9 WOD

Part A.
Hanging Squat Clean/Thruster
3-3-3-3-3, every 2 minutes with 50% of BW

Part B. 7 Min AMRAP
-3 Muscle Ups
-10 Handstand Push Ups

Wednesday, 5-7 WOD "Filthy 50"

For Time:
-50 Box Jumps, 24/20"
-50 Jumping Pull Ups
-50 Kettlebell Swings, 35/25lb
-50 Walking Lunges
-50 Knees to Elbows on a bar
-50 Push Press, 45/35lb
-50 Back Extensions
-50 Wall Ball, 20/14lb
-50 Burpees
-50 Double Unders

Scaled: "Twisted 25"

Tuesday, 5-6 WOD

For Time:
-Row 1000m
-30 Overhead Squat, 135/95lb
No using squat racks
Scaled: 1/2 Distance and Reps
Competition: 155/105lb

Monday, 5-5 WOD

"Annie on the Run"
For Time:
-50 Double Unders
-50 Sit Ups
-Run 400m
-40 Double Unders
-40 Sit Ups
-Run 400m
-30 Double Unders
-30 Sit Ups
-Run 400m
-20 Double Unders
-20 Sit Ups
-Run 400m
-10 Double Unders
-10 Sit Ups
-Run 400m

Scaled: Start at 40s