2014 Regional Event 6

Thursday, May 15, 2014 2014 Regional Event 6 For time: 50-calorie row 50 box jump overs(24,20)(step overs) 50 deadlifts(180,120)(155,105)(95,55) 50 wall-ball shots(20,14,14,10)(10,6) 50 ring dips(bar dips)(pushups) 50 wall-ball shots 50 deadlifts...

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Squat Daze

Wednesday, May 14, 2014 Strength: Back squat: 60%x5, 65%x5, 70%x5, 70%x5 Front squat: 60%x5, 70%x5, 75%x5, 80%x5 Skill: With the time left after the squats, you pick a skill and work on it.  If you aren’t sure we will be more than happy to...

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One Round for Time

Tuesday, May 13, 2014 For Time: 400 Meter Run 20 Toes to Bar 20 Hang Power cleans (95,65)(75,45)(55,35) 400 Meter Run 20 Chest to Bar Pull-ups(kipping)(banded) 20 Push Press (95,65)(75,45)(55,35) 400 Meter Run 20 Handstand Push-ups(abmat)(box) 20...

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Olympic Total

Monday, May 12, 2014 Snatch 3 attempts to build up to a 1 rep max Clean and Jerk 3 attempts to build up to a 1 rep max Today we get our Olympic total.  This will take the whole class time and is an important step to seeing our progression in the...

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Prepare

Saturday, May 10, 2014 5 rounds for time or 30 minute AMRAP: 400 Meter run 50 Squats 30 Burpees As many of you know, we will be doing the hero wod “Murph” on the 24th.  It is a grueling body weight wod with running, pull-ups, push-ups...

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Things just got REAL Heavy

Friday, May 9, 2014 Strength: Back squat: 60%x5, 70%x3, 80%x2, 90%x2, 95%x1, 103%x1 Front squat: 60%x5, 70%x5, 75%x5x2 sets Metcon: 21-15-9 Ring Dips(banded dips)(box dips) Toes to Bar(knee raises)(abmat) Things just got real heavy!  Build up in...

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Accumulate

Thursday, May 8, 2014 3 Rounds for reps: 2 Minute Row (calories) 2 Minute Wall Ball (20,14)(14,10)(10,6) 2 Minute Sumo Deadlift High Pull (75,55)(55,35) This workout is a variation of one we do on the last night of Foundations.  Work at each...

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