Regional WOD 5

Feb 8th, 2014

Category: Competitor

Regional WOD 5

girls sync rack

Warm-up
2 rounds of
500 row
50 dubs
20 shoulder taps
10/7 strict toes to bar

10 minutes mobilizing your overhead position

Warm up the movements for the WOD

Regional WOD 5 – 20 minute hard cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (165,100)
90ft front Rack Walking Lunge (165,100)

Games – with and axle
Regional – as written
Open – scale as necessary

Rest and Mobilize for 15 minutes

5x400m sprint- Record all splits

DISCUSSION 3 Comments

  1. Joey 02/09/2014 at 4:32 pm

    WOD: Don’t have an axle 🙁
    19:54. What a brute.
    5x400m
    1:14, 1:14, 1:17, 1:16, 1:12

  2. Andrea 02/08/2014 at 8:02 pm

    wod: 11:51games, which i believe is a min or two improvement from the last time i did it
    runs: 5x400m fastest @1:12, slowest @1:20.. 1:1 rest, my legs felt so heavy
    EMOM with strict RD, PU, and DB bench press

  3. Manny Rodriguez 02/08/2014 at 4:30 pm

    Finished after time cap @135# it feels gd!!