June 2, 2018

Conditioning: For Time
2018 Regionals Event 5
50 handstand push-ups
50 toes-to-bars
50-cal. bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
*Men: 70-lb. dumbbells, 24-in. box
*Women: 50-lb. dumbbells, 20-in. box

Conditioning: AMRAP x 25:00
Teams of two
20 Box Jump Overs 24/20
400m Run
40 Ab Mat Sit Ups
500m Row
60 Wall Balls

Conditioning: For Time
Kettle Bell Swing AHAP
*between each round do:
10 AHAP Shrugs
5 BW Bench Press
(for time to keep you moving, but make sure to have good full range of motion shrugs. Can use jerk boxes for Heavy Barbell shrugs, straps recommended. Heavy Dumbells OK too)
Metcon (Time)
Partner/Team “Painstorm XV”
Conditioning: 7 Rounds for Time
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings
(RX+ No partner, go solo)
(RX Partner/Team share reps)
*Use the same pair of dumbbells throughout. The workout was originally intended to be a “choose your own weight” adventure. If you’re looking for an Rx weight consider 35/25 lb.
Overhead Barbell Carry
Work up to heaviest 25′ Overhead Barbell Carry
Conditioning: For Time
1,000 meter Row
Then 10 Rounds of:
7 Bar Facing Burpees
3 Thrusters (95/65 lb)
1,200 meter Med Ball Run (20/14 lb)
*PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan.