At the North Central CFG Regionals, Katie B. continues to climb in the standings, sitting in 10th place at day’s end.  For those of you who wish to cheer her on in person, her heat for WOD 5 is at 9am. Haas and I will be there bright and early.  Hope to see you there.

We’re super proud of all of you.

J

Front squat 5-5-5+ (60-70-80% of 1RM)

10 Ring rows

10 Box jumps (mid-thigh)

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4 Rounds for time:

12 Pushups (hr)

12 Toes-2-bar

*10:00 time cap

10 Turkish get-ups (5/5, app. 60% of 1RM)

10 Ring dips

15 GHD situps

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Complete as many reps/rounds as possible in 10:00:

12 Burpees

10 Push jerks 95/65#

Press 5-5-5+ (60-70-80% of 1RM)

5-10 Diamond pushups

:20 L-sit

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“Helen”

3 Rounds for time:

Run 400m

21 Russian kettlebell swings 53/35#

12 Pullups

3x L-sit :30

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For time:

Row 500m

20 Ring dips

30 Pullups

40 Sumo DL highpulls 75/53#

50 Box jumps 24/20″ (full foot)

*There is a 15:00 time cap on this WOD

3x100m Row for max cals

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4 Rounds for time:

Run 200m

20 DB snatches (10/10)

10 Handstand pushups

3 Dragonflags

15 Back extensions (light weight)

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3 Rounds for time:

10 Hang power cleans 135/95#

30 Air squats

*If you front squat over 250/160# please use 155/105# for HPC

*At all times keep eyes on weight shoulder active, elbow locked.  Do NOT switch hands above your face

Hollow rock 3×20

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Complete as many rounds as possible in 7:00:

7 American kettlebell swings 53/35#

7 Toes-to-bar

7 Burpees

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Complete as many rounds as possible in 8:00:

7 Overhead squats 95/65#

7 Burpees

:15 Ring support (hollow, rings turned out)

8 Ring rows (hollow, false grip, scaps retracted)

20 Hollow rocks

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For time:

1000m Row

30 Deadlifts (bodyweight)

800m Run