“Helen”
Three rounds for time of:
400 meter Run
21 Kettlebell swings
12 Pull-ups
Monday 130520
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Friday 130517
2013 CrossFit Games Regional Workout 1
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Thursday 130516
Strength:
Shoulder Press
3-3-3-Max_3-3-3
WOD
15 AMRAP
100 feet of walking lunges
10 Box Jumps 24 inch
5 shoulders-to-overhead 135/95 pound
Wednesday 130515
Strength
Bench Press
5-5-5-5-5
WOD
Five Rounds for Time of:
Run 400 meters
30 GHD sit-ups
15 Deadlifts 250/185 pounds
Tuesday 130514
Strength
Front Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Handstand Push-up
Monday 130513
“Farewell Marisa and Happy Birthday Monica!” WOD
2 Rounds For Time:
100m run
20 burpees
30 sit-ups
100m run
20 box jumps
30 KB swings
100m Run
20 push-ups
30 wall balls
100 m run
20 pull-ups
30 doubleunders
![OTB-RWE0000007[1]](http://www.crossfityuccavalley.com/wp-content/uploads/2013/05/OTB-RWE00000071.jpg)
Friday 130510
WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Rob Orlando does 65, 75, 85, 95(F), 95(F) pounds
Thursday 130509
Strength
10 Sets of max L Sit holds
(hanging, sitting,ring L sit etc)
WOD
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Wednesday 130508
Strength
Weighted Pull-ups
3-3-3-3-3-3-3
WOD
21-15-9 reps for time of:
Handstand push-ups
Pull-ups
Tuesday 130507
Strength
Shoulder Press, 3 reps
10 sets @ 60%
WOD
3 rounds for time
20 Wall Ball
15 Burpee box jumps
10 Power Cleans (135/95)