Regionals Team WODs: A Sampling (2012 - 2014)

EQUIP: Partner, Bar (not shared)(see WODs 1&2 for loads), Pull-Up Bar, Jump Rope, Rower, Rings (any M-Up set-up)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x DB Squat Clean-Thruster

*5 ea. x 1-Arm DB Snatch

*5 x Behind-the-Neck Thruster (lightly loaded barbell)

*5 x Shoulder-to-OH (lightly loaded barbell)

-then:

*Self-directed movement specific warm-up for WODs

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WOD 1: Teams of 2 (2014 CrossFit Regionals Team Workout #7)

Complete for Time -

P1: 500m Row

P2: 125 x Double-Under

-once both partners are done, switch duties:

P2: 500m Row

P1: 125 x Double-Under

-no rest; then divide the reps below as necessary (one works at a time)

50 Deadlift (275/185)(non-working partner holds top of DL)(switch duties every 5 reps)

50 Toes-2-Bar (non-working partner holds hang from bar)(switch duties every 5 reps)

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WOD 2: Teams of 2 (2013 CrossFit Regionals Team Workout #3)

7 min. AMRAP -

*Burpee-Muscle Up (sub1: Burpee-Bar Muscle-Up (band-assisted or jumping)) 

-partners take turns; no more than 3 reps in a row per person

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WOD 3: Teams of 2 (2012 CrossFit Regionals Team Workout #4)

Complete for Time -

75 Back Squat (135/95)

50 Pull-Up 

25 Shoulder-2-Overhead (135/95)

75 Front Squat (85/65)

50 Pull-Up

25 Shoulder-2-Overhead (85/65)

75 Overhead Squat (65/45)

50 Pull-Up

25 Shoulder-2-Overhead (65/45)

-divide reps as necessary; one partner works while the other rests

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