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Regional WORKOUTS

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Seated Rx

WOD 1 Adapted Annie & Karen

For Time:
“Adapted Annie”
50-40-30-20-10
SEATED
Battle Ropes
Box Dips
.
then immediately 
.
“Adapted Karen”
150 Wall Balls
SEATED
Wall Balls
Men 9ft @ 14lbs
Women 7ft @ 10lbs
.
 

 WOD 2

Part A:

6 Min AMRAP 

3 Hang Power Clean 
2 SH2OH 
1 Rope Climb 
(Part B: then Immediately 
6 mins to find 
1 Rep Max Clean) (see next wod for scoring)
Both workouts must be on same continuos video feed
SEATED
MEN
Barbell Weight 95 lbs.
Rope Height 10ft
WOMEN
Barbell Weight 45 lbs.
Rope Height 7ft
 

WOD 2 

Part B:
(Directly After Part A)
.
5 Minutes to find:
1 RM Power Clean
( This must be on the same video as part A)
All Athletes in every division may have help loading and unloading weight from the bar. All weights must be clearly shown on camera before the part A and weight called out clearly on camera before lift. For this reason we suggest you understand that you tube will enforce a copy right on music and eliminate sound on the video.
NOTE:
BOUNCING THE BAR INTO A LIFT WILL NOT BE CONSIDERED A SUCCESSFUL LIFT
.

WOD 3

“Frandy”

For Time: ( NO TIME CAP)

21 Sh. Press/ Thruster

21 pull ups
25 Power Snatch
15 Sh.Press/ Thruster
15 Pull ups
25 Power Snatch
9 Sh. Press/ Thruster
9 Pull ups
25 Power Snatch
.
.
SEATED 
MEN
Sh. Press 65 lbs.
Pull Up
Power snatch 65 lbs.
WOMEN
Sh. Press  35 lbs.
Pull Up
Power Snatch 35 lbs.

STANDING DIVISIONS

WOD 1 Adapted Annie & Karen

For Time:
“Adapted Annie”
50-40-30-20-10
.
STANDING (both divisions)
Double Unders
Ab-mat Sit ups
.
then immediately 
.
“Adapted Karen”
150 Wall Balls
.
STANDING LOWER
1/4 Squat Wall Balls
Men 10ft @ 20lbs
Women 9ft @ 14lbs
.
STANDING UPPER
Full Squat Wall Balls
Men 10ft @ 14 lbs.
Women 9ft @ 10 lbs.
.

WOD 2

Part A:

6 Min AMRAP 

3 Hang Power Clean 
2 SH2OH 
1 Rope Climb 
(Part B: then Immediately 
6 mins to find 
1 Rep Max Clean) (see next wod for scoring)
Both workouts must be on same continuos video feed
.
STANDING LOWER
MEN
Barbell Weight 135 lbs.
Rope Height 15ft
WOMEN
Barbell Weight 95 lbs.
Rope Height 10ft
.
STANDING UPPER
MEN
Barbell Weight 115 lbs.
Rope Height 14ft
WOMEN
Barbell Weight 75 lbs.
Rope Height 9ft
.

WOD 2 

Part B:
(Directly After Part A)
.
5 Minutes to find:
1 RM Power Clean
( This must be on the same video as part A)
All Athletes in every division may have help loading and unloading weight from the bar. All weights must be clearly shown on camera before the part A and weight called out clearly on camera before lift. For this reason we suggest you understand that you tube will enforce a copy right on music and eliminate sound on the video.
NOTE:
BOUNCING THE BAR INTO A LIFT WILL NOT BE CONSIDERED A SUCCESSFUL LIFT
.

WOD 3:

“Frandy”
For Time: ( NO TIME CAP)

21 Sh. Press/ Thruster

21 pull ups
25 Power Snatch
15 Sh.Press/ Thruster
15 Pull ups
25 Power Snatch
9 Sh. Press/ Thruster
9 Pull ups
25 Power Snatch
.
STANDING UPPER
MEN
Thruster 65 lbs.
Pull Up
Power Snatch 65 lbs.
WOMEN
Thruster 45 lbs.
Pull Up
Power Snatch 45 lbs.
.
MEN
Push Press 75 lbs.
Pull Up
Power Snatch 75 lbs..

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