East Coast Championships

Workout 1 - "TASK PRIORITY FGB"

3 rounds:

20 Wallballs (10' target)

20 Kettlebell Sumo-Deadlift High Pulls

20 Box Jumps

20 Barbell Shoulder-to-Overhead

10 Calories on the Rower

Rest :30 seconds

RX:

Wallball: 20/14

Kettlebell SDHP: 70/53

Box Jumps: 24"/20"

Shoulder-to-Overhead: 95/65

Scaled:

Wallball: 14/10

Kettlebell SDHP: 53/35

Box Jumps: 20"

Shoulder-to-Overhead: 75/55 

Workout 2 - "THE SPRINT"

~500 Meter Sprint for time

Workout 3 - "PROGENEX FORCE"

24 Burpees, followed by:

3 rounds of:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead
Then...
Muscle-ups (Men 7, Women 5)

Rx:
Barbell: 155/105
Scaled:
Barbell: 135/95 
Pull-ups for Muscle-ups: Men 14, Women 10

WOD 4 - "Quadzilla"

For time:
Run 200m

4 Front Squats
Run 200m

8 Front Squats

Run 200m

12 Front Squats

Rx:

Barbell - 205/140
Scaled:

Barbell - 135/85

WOD 5 - "Quest"

50 Pull ups (25 Scaled)

100' Overhead Walking Lunge for distance

*If Barbell is brought down from overhead, athlete must complete 20 Pull ups (10 Scaled) before returning to lunges.

Rx:

Barbell - 155/105
Scaled:
Barbell - 105/65

WOD 6 - "Final Cut"

Top 12 Rx athletes... workout TBA.

Standards videos will be released soon.