250517

1) Snatch DL 5*3 AHAP each set

2) Overhead Squat
3*5 Light
3*3 Moderate
3*1 AHAP

3) 10:00 AMRAP
4 Burpee Box Jump Overs 24″/20″
6 TTB
8 Power Snatch 115/85
10 OH Squats 115/85

240517

1) Regionals Event 2
21-15-9
DB/KB Snatches 75/50
Ring Dips
10:00 CAP

Rest 5:00
2) For Time:
45 Cal Row
35 HRPU’s
25 Front Squats 95/65

Rest 5:00

3) For Time:
50-40-30-20-10
Run 200m with 45# plate after each set
Ab Mat Sit-ups

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