‘Ta-Ta-Tabata’
Alternating 4 rounds each of 20 sec on, 10 sec of the following couplets for reps:
Depth Push Ups (25lb plate platforms-chest to floor)
Bicycle Kicks
1 Min Rest
Floor Press Pop 35/25lb plate
Weighted Straight Leg Situp 35/25lb plate (w/ ab mat)
1 Min Rest
Decline Push Ups (2 stacked 45lb plates for feet)
Scissor Kicks
1 Min Rest
Diamond Push Ups (less then shoulder width between wrists)
V-Up (weightless with ab mat)
WOD;
2013 Regionals Event 5
21, 15, 9 for time of;
Deadlift 315/205
Box Jump 30/24
Cash Out;
3 Rounds
2o secs on, 10 secs off of:
Down Dog
Up Dog
Skill;
Jerk
20 minutes to find 1 rep max followed by 4 minutes of 80% max 3, 3, 3, etc
WOD;
‘Helen’
3 Rounds for time of;
400 Meter Run
21 KBS 1.5/1pood
12 Pull Ups
Kaleena 10:28 RX
For Reps;
7 min AMRAP of;
7 One Legged Ring Row
7 One Legged Hang Clean 35/26KB
1 min Rest following by 7 min AMRAP of;
7 One Legged Push Up
7 One Legged Stiff Leg Dead Lift (on 45lb plate platform) 35/26KB
1 min Rest following by 7 min AMRAP of;
21 One Legged Double Under
7 One Legged Push Press 35/26KB
Cash Out;
3 Rounds of Max fingertip grip 45/35lb plates
‘Filthy 50’
For Time:
50 Box Jumps 24″
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunge Steps
50 Knee to Elbows
50 Push Press 45lbs
50 Back Extentions
50 Wall Ball Shots m:20lb-10′ f:14lb-10′
50 Burpees
50 Double Unders
‘Hopper’
For Time;
100 Double Unders
50 Hand Stand Pushups
40 Toes2Bar
30 Shoulder2Overhead 135/95lb
30 Front Rack Lunges 135/95lb (L+R =2)
**Close as we could get to Regional’s Event 6 🙂
For Time;
50, 40, 30, 20, 10 of
Box Jump 20″ (Full foot on box)
Double Unders
Straight Leg Situps
Cashout;
3 Min Ring Support
3 Min Hand Stand Hold
Complete as many rounds as possible in 25 minutes of;
10 Wall Ball 20/14lb @ 10′
10 Chest2Bar Pull Ups
10 Pistol Squats (alternating legs)
10 Dumb Bell Snatch 60/40lb (alternating arms)
**CFV Spin on the 2013 Regional’s Event 4
‘Omar’
For Time;
Cashout;
1 Mile Run
