WOD
Age Group Semifinal Workout 4
For Time (7:00 cap at semifinals, we will do 10:00 cap)
150 feet OH walking lunges (15 feet = 1 length) single DB 50/35. 35/25
50 alternating DB snatches 50/35. 35/25
50 box jump overs 24/20"
 
 
 
 

 
WOD
"Dream State"
For time
15 cals row
15 TTB
200m run
15 wall balls 20/14
 
12 cals row
12 TTB
200m run
12 wall balls
 
9 cals row
9 TTB
200m run
9 wall balls

WOD
"Disco Casino"
Every 3:00 x 6 sets
15/12 cals bike
9 burpee box jump overs 24/20"
score=slowest time

WOD
"Optical Haze"
For Time
30 air squats
21 power cleans 135/95
30 air squats
15 power cleans 155/105
30 air squats
9 power cleans 185/125

WOD
"West Side"
14:00 AMRAP
2 x devil's press
4 x walking lunges (2 each side)
20 x double unders
*add 2 reps to devil's press
*add 4 reps to walking lunges
*add 20 reps to double unders

WOD
"Peachy Lychee"
with a partner For Time
30:00 time cap
40 clean & jerk 135/95
300m row each person
6 rope climbs
300m row each person
50 bar facing burpees
300m row each person
6 rope climbs
300m row each person
40 clean & jerk 135/95

 
 WOD
"Coconut & Coffee"
Every 2:00 x 10 sets (5 of each)
1- 16/13 cals bike
2-300m run
record times on each