Beyond the Whiteboard – Page 382

Front Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Front Squat 10-10-10 & AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and Ring Dips

Front Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 20 mins: Rows, Handstand Push-ups, AbMat Sit-ups and Ring Dips

Complete as many rounds as possible in 20 mins of:
Row 250m
5 Handstand Push-ups
10 AbMat Sit-ups
5 Ring Dips
15 Air Squats

BTWB

Photo by @robcwilson

Parents! We are looking at bringing back the SRCF Tweens and Teens Class with Coach Jessika for a 4 week session of Tues/Thurs starting next Tuesday at either 5 or 6pm based on parent feedback.

Dates would be 30th May, 1st, 6th, 8th, 13th, 15th, 20th, and 22nd of June
Ages: 10-15 only
Class times: Tues/Thurs TBD!
Coach: Jessika
Cost: $120 for 4 week session / 8 classes (we can prorate to accommodate vacation/sports schedules)
If you need to prorate your teen, just email us to register for you!

If we get enough interest we will start the program. After the 4 weeks it will take about a month break, but we would start another summer session in late July.

If you are interested let us know your time preference (5pm or 6pm or both). Based on feedback we will choose a time.

Live Update Show: Week 1 Regional Recap

5 Things We Learned From the First Weekend of Regionals

Results

Results cont

Strict Pull-ups: 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

Strict Pull-ups: 5×5 & AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters

Strict Pull-ups: 5×5

Strict Pull-ups 5×5

Rest as needed between sets.

BTWB

AMRAP 15 mins: Run, Sumo Deadlift High-pulls and Thrusters

Complete as many rounds as possible in 15 mins of:
Run 200m
12 Sumo Deadlift High-pulls (75#/55#)
9 Thrusters (75#/55#)

BTWB

Photo by @robcwilson

Congrats to Bob T. and Fiona who both hit their 100th WOD this past week!

Jill was giving away puppies at the 6pm class today!

Dave Castro Hints at Changes to 2018 Regional Format in Reebok Interview

Geek Out on Some Stats from Week 1 of Regionals

Results

Results cont

Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks

Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Use new mats

BTWB

Advanced RX: EMOM for 6 mins: Squat Cleans, Front Squats and Push Jerks & FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats

Advanced RX Class:

Every 1 min for 6 mins: Squat Cleans, Front Squats and Push Jerks

Every 1 min for 6 mins do:
1 Squat Clean
1 Front Squat
1 Push Jerk
* Complex 1+1+1

BTWB

FT: Clean & Jerks, Pull-ups, Push-ups and Air Squats

For time:
1 Clean & Jerk (155#/105#)
5 Pull-ups
10 Push-ups
15 Air Squats
2 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
4 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
5 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
6 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
7 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
8 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
9 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats
10 Clean & Jerks
5 Pull-ups
10 Push-ups
15 Air Squats

BTWB

Photo by @robcwilson

A Tale of Two Champions

Results

Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs

In 20 mins do:
Run, 1 mile (alternate 400m runs with partner)
then in the remaining time, AMRAP of:
6 Clean & Jerks (135#/95#)
12 Box Jump Overs (24″/20″)

*As a team of 2, complete the 1 mile run alternating 400m with your partner (one runs 400m, one rests) then complete the AMRAP in the remaining time. Share the reps however you like, but one works while one rests.

BTWB

Photo by @robcwilson

Torn Pecs Decimate the East Regional Men’s Field

Results

Deadlift 3-3-3 & FT: Deadlifts, Run and Double Unders

Deadlift 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.
* Touch and Go, no dropping last rep.

BTWB

FT: Deadlifts, Run and Double Unders

For time:
18 Deadlifts (205#/145#)
Run 200m
25 Double Unders
15 Deadlifts
Run 200m
25 Double Unders
12 Deadlifts
Run 200m
25 Double Unders
9 Deadlifts
Run 200m
25 Double Unders
6 Deadlifts
Run 200m
25 Double Unders
3 Deadlifts
Run 200m
25 Double Unders