RX
9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
HERO WOD
PARTNER “TOMMY V”
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy 2-rep thruster from the rack
RX
For time with a partner:
21 thrusters (75/115 lb)
12 rope climbs (15 ft)
15 thrusters (75/115 lb)
9 rope climbs (15 ft)
9 thrusters (75/115 lb)
6 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
INTERMEDIATE
For time with a partner:
21 thrusters (65/95 lb)
6 rope climbs (15 ft)
15 thrusters
4 rope climbs (15 ft)
9 thrusters
2 rope climbs (15 ft)
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
BEGINNER
For time with a partner:
21 thrusters (35/45 lb)
6 rope climb pull-to-stands
15 thrusters
4 rope climb pull-to-stands
9 thrusters
2 rope climb pull-to-stands
– Each partner completes the designated number of thrusters, then split rope climbs as needed.
SKILL WORK
Pre-workout:
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
2018 REGIONAL WORKOUT 4
RX
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
INTERMEDIATE
2 rounds for time:
10 snatches (95/135 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
BEGINNER
2 rounds for time:
10 snatches (55/75 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/45 lb)
12 bar-facing burpees
RX
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
SCORE: TOTAL TIME
INTERMEDIATE
Every 3:00 for 5 rounds:
20 double-unders
20 wall-ball shots (10/14 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
SCORE: TOTAL TIME
BEGINNER
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is the fastest round.
SKILL WORK
Post-workout:
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb
RX
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
INTERMEDIATE
For time:
21-15-9
DB deadlifts (20/35 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
BEGINNER
For time:
21-15-9
DB deadlifts (10/15 lb)
Box step-ups (12/20 in)
– Use two dumbbells.
Closed in Honor of Memorial Day
MURPH
RX
For time:
1-mile run (1,600 m)
100 pull-ups
200 push-ups
300 air squats
1-mile run (1,600 m)
– Partition anyhow.
– Wear a weight vest if you have one (14/20 lb, 6/9 kg).
INTERMEDIATE
For time:
1-mile run (1,600 m)
50 pull-ups
100 push-ups
150 air squats
1-mile run (1,600 m)
– Partition the pull-ups, push-ups, and squats as needed.
– Head out for the second run no later than 25:00.
BEGINNER
For time:
800-m run
Then:
10 rounds:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then:
800-m run
– Head out for the second run no later than 20:00.
RX
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (50/70 lbs)
– Use two DBs.
– Step down from the box.
INTERMEDIATE
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (35/50 lbs)
– Use two DBs.
– Step down from the box.
BEGINNER
AMRAP 10:
2-4-6-8…
Box step-overs (12/20 in)
100-ft DB farmers carry (10/15 lbs)
– Use two DBs.
– Step down from the box.
SKILL WORK
Post-workout:
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks
RX
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run
INTERMEDIATE
5 rounds for time:
8 pike push-ups
8 alternating front rack lunges (65/95 lb)
8 push presses (65/95 lb)
400-m run
BEGINNER
5 rounds for time:
8 DB shoulder presses (20/35 lb)
8 alternating front rack lunges (35/45 lb)
8 push presses (35/45 lb)
300-m run
SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
RX
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats
INTERMEDIATE
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats
BEGINNER
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats
RX
5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.
INTERMEDIATE
5 sets for time:
500/600-m row
– Rest 3:00 between rounds.
– Score is slowest row.
BEGINNER
5 sets for time:
300/450-m row
– Rest 3:00 between rounds.
– Score is slowest row.
RX
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
INTERMEDIATE
EMOM 20:
Odd min | 5 front squats
Even min | 3 jumping muscle-ups
BEGINNER
EMOM 20:
Odd min | 3 front squats
Even min | 3 low-ring muscle-up transitions
Havana
Hero WOD
RX
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans (125/185 lb)
– Partners split work as desired.
INTERMEDIATE
AMRAP 25 with a partner:
100 double-unders
30 push-ups
15 power cleans (95/135 lb)
– Partners split work as desired.
BEGINNER
3-5 rounds for time with a partner:
75 single-unders
15 hand-elevated push-ups
10 power cleans (35/45 lb)
– Partners split work as desired.
RX
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
– Use two DBs.
INTERMEDIATE
For time:
21-15-9
DB thrusters (15/25 lb)
Pull-ups
– Use two DBs.
BEGINNER
For time:
21-15-9
DB thrusters (10/15 lb)
Jumping pull-ups
– Use two DBs.
RX
For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
INTERMEDIATE
For time:
6 hand-release push-ups
100-m run
8 hand-release push-ups
200-m run
12 hand-release push-ups
400-m run
12 hand-release push-ups
200-m run
8 hand-release push-ups
100-m run
6 hand-release push-ups
BEGINNER
For time:
5 hand-release push-ups from knees
100-m run
7 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
7 hand-release push-ups from knees
100-m run
5 hand-release push-ups from knees
SKILL WORK
Post-workout
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.
THE OTHER TOTAL //
HEAVY DAY
RX
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
INTERMEDIATE
Same as Rx’d
BEGINNER
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat
RX
For time:
2,000-m row
INTERMEDIATE
Same as Rx’d
BEGINNER
For time:
1,600-m row
SKILL WORK
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
RX
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
INTERMEDIATE
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
BEGINNER
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
SKILL WORK
Post-workout:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
SKILL WORK
Pre-workout:
On a 10:00 clock:
Freestanding handstand practice
RX
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
INTERMEDIATE
AMRAP 10:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
BEGINNER
AMRAP 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups
SKILL WORK
Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
RX
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)
INTERMEDIATE
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)
BEGINNER
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)