230517

1) Death By Burpees & Bars
Min 1: 12 Burpees
Min 2: 1 Clean & Jerk
Min 3: 12 Burpees
Min 4: 2 Clean & Jerk

Continue until you cannot complete a round.

Stay with 12 Burpees, add 1 Clean & Jerk each round
RX 165/105
RX+ 205/135

2) Accessory Work: 4 sets of
Split Leg Back Rack Lunges 5/leg AHAP
L-Sit Accumulate :30
Seated 1 Arm Arnold Press w/ DB’s 5/arm

220517

1) Back Squat
3 @65%
3 @70%
8 @50%
8 @55%
Max Reps at 80%

2) Regionals Event 3
100ft KB OH Lunge 75/50
100 Double Unders
50 WallBall Shots 30/20
10 WallClimbs (chest of nose must touch wall)
50 WallBall Shots
100 Double Unders
100ft KB OH Lunge

190517

100m Row
4 sets EMOM
REST 2:00

75m Row
4 sets E:45
REST 2:00

50m Row
4 sets E:30

For Time:
8 Bar Muscle Ups
8 KB Thrusters each arm 70/53
8 Bar Muscle Ups
8 Burpee Box Jumps 30″/24″
8 Bar Muscle Ups
8 KB Snatches each arm
8 Bar Muscle Ups
800m run

Sub 1 pull-up and 1 dip for each muscle up

180517

1) Sotts Press BTN 3*5
2) Sotts Press Front Rack 3*5
* Stay light and move for quality *

Sotts Press

3) 10:00 Athlete Time to build and work on technique for WOD

4) For TiMe:
10 Squat Cleans 225/135
10 Squat Snatches 155/80
5 Squat Cleans 245/155
5 Squat Snatches 185/95

160517

5RM Front Squat 10:00 Cap

4RM Thrusters 10:00 Cap

40 HRPU’s *DBL KB Farmers Carry 20 yards at every break* 5:00 Cap

3RM Push Jerk 10:00 Cap

40 TTB * bottoms up KB walk 20 yards with R arm, and bottoms up KB walk 20 yards with L arm at every drop * 5:00 Cap

150517

1) For Time:
50 Cal Row
50 Box Jump Overs 24″/20″
50 DL 185/125
50 WallBall Shots 20/14
50 Ring Dips
50 WallBall Shots
50 DL
50 Box Jump overs
50 Cal Row

Rest 5:00 after completing then..

2) L Sit accumulate 1:00
Knee2Midline Hold accumulate 1:00
Hollow Hold accumulate 1:00
Superman Hold accumulate 1:00