Wednesday · 05.24.17

2017 WEEK 2 REGIONAL ATHLETES

1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)

2. Event 6 Training
4RFT:
12/9 Cal Bike
6 Burpee Box Jumps (30/24")
3 Bag Cleans (150/100)

2017 WEEK 3 REGIONAL ATHLETES

1. Back Squat
3x5 - You choose the weight

2. Regionals Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells

Time cap: 11 minutes

3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)

4. Event 1 Training
7RFT:
5 HSPU
10 C2B
15 Squats
*All with 20/14# vest

2018 OPEN ATHLETES

1. Power Clean
(65%/3)3

2. Clean Pull
(75%/3)3

3. Back Squat
(65%/3)3

4. Conditioning
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups