Deadlift (Wk 9)

4 x 5 @ 80%

 

Regionals Workout Friday’s

Event 6

For Time:

30/35 CAL Bike

20 Burpee Box Jump Overs (30/24)

10 Sandbag Cleans

Goal Time: Under 6:00

Time Cap: 9:00

 

Power Cleans

2 – 2 – 2 – 2

 

4 Rounds for Time:

Run 400m

30 Alt. DB Snatch (50/35)

30 Russian Twists (45/25)

Time Cap: 20:00

 

Strict Press

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

With a Partner,

10 Rounds for Time:

**Alternate rounds

Row 500m

10 Push-Press (105 / 75)

10 KB Front Rack Lunge

 

Back Squat

**Calculate off of 90% of 1RM + 20#’s

 

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

4 ROUNDS FOR REPS

**45 Sec Work / 20 Sec Transition

Assault Bike for CAL

Russian KB (60/45)

Double Unders

GHD Sit Ups

 

**Off Week

3 x 10 Good Mornings

 

Regionals Workout Friday’s

Event 4

 

For Time:

60-ft. Handstand Walk

10 T0es-To-Bar

10 Double KB Deadlift

60-ft. Handstand Walk

12 Toes to Bar

12 Doulbe KB Deadlift

60-ft. Handstand Walk

14 T0es-To-Bar

14 Double KB Deadlift

60-ft. Handstand Walk

16 T0es-To-Bar

16 Double KB Deadlift

 

Goal Time: Under 11:00

Time Cap: 16:00

Thrusters

3 – 3 – 3

 

For Time:

2k Row Buy-In

then:

21 – 15 – 9

OHS

3 Rope Climbs

Time Cap: 21:00