Regional WOD 1 – Day 3

Goose muup
Goose

Warm-up
3 Rounds
15 Calorie Row
12 Wallballs
9 Clapping Push-ups

-Spend 6 minutes mobilizing lats and shoulders

Gymnastics
3 Rounds (Not for Time)
10 Strict Chest to Bar Pull-ups
10 Strict Handstand Push-ups
1 Max Effort L-sit hold

WOD (35 Minutes)
Individual Regional Day 3 WOD 1
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips 50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row

*Open-  35 Reps

13 Comments

  • Courtney Kayser

    05/22/2014 @ 4:08 am

    Knocked this out sort of.

    3 minute AirDyne (No calorie count since they’re old…)
    22″ bench
    155# DL
    10# ball

    30 reps each —> 33:00

    The ring dips killed me. This gym has them mounted way too wide for me.

  • dudley

    05/22/2014 @ 1:24 am

    29:44. just brutal.

  • Mike Brown

    05/22/2014 @ 12:04 am

    33:58 RX 185lb DLs same as Quigs

  • Marc Piccuirro

    05/21/2014 @ 11:29 pm

    32:51 ugh

  • Courtney Kayser

    05/21/2014 @ 6:53 pm

    What could I sub for the row? We don’t have that machine here at the Academy.

    • Shamwow

      05/21/2014 @ 7:04 pm

      Do you have an air dyne? Biking for cals might be the next “best” thing.

      • Courtney Kayser

        05/21/2014 @ 9:55 pm

        Yep! We have a couple. Just not sure if they work.

  • biscoe

    05/21/2014 @ 3:24 pm

    29:59 rx
    thought i was gonna yack in the parking lot afterwards – held it down though, don’t you worry

  • Mike Quigley

    05/21/2014 @ 2:30 pm

    33:25 – scaled ring dips to 25, did 50 of everything else. did it at 185 – not because I wanted the extra 5#, but because figuring out how to get to 180# was too much math for 5:30am.

    • alden

      05/21/2014 @ 3:02 pm

      hahaha, this is great

    • Shamwow

      05/21/2014 @ 7:04 pm

      …says the engineer.

  • Crowley

    05/21/2014 @ 1:22 pm

    29:27 rx – that was pretty awful from start to finish

  • Rob Hassell

    05/21/2014 @ 12:17 pm

    29:49 – scaled ring dips to first 25 Rx and last 25 with red band

Comments are closed.

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