Lifting: Squat Cleans, Hang Squat Cleans and Jerks
Squat Clean 1-1-1-1-1, using heaviest weight per set
Hang Squat Clean 1-1-1-1-1, using heaviest weight per set
Jerk 1-1-1-1-1, using heaviest weight per set
1+1+1
Category: WOD
15 Minutes: Choose Rope Climb or Handstand Walk Practice & AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
AMRAP 20 mins: Runs, Overhead Walking Lunges, AbMat Sit-ups and Rope Climbs
Complete as many rounds as possible in 20 mins of:
Run 200m
20 Overhead Walking Lunges (45#/25#)
15 AbMat Sit-ups
2 Rope Climbs
BTWB
Photo by @robcwilson
All of the Regionals workouts have been announced. Regionals begins next week starting with the Pacific, South and California Super Regions.
15 Minutes: Choose Rope Climb or Handstand Walk Practice
15 Minutes: Choose Rope Climb or Handstand Walk Practice
Choose one and practice for 15 minutes:
Rope Climb Practice (foot lock and progression)
Handstand Walk Practice
This is not a timed workout.
Alt EMOM 10 mins: Touch And Go Deadlifts and DU's & 21-15-9: Kettlebell Swings, Box Jumps and Ring Dips
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
21-15-9: Kettlebell Swings, Box Jumps and Ring Dips
21-15-9 reps, for time of:
Kettlebell Swings (70#/53#)
Box Jumps (30″/24″)
Ring Dips
Alt EMOM 10 mins: Touch And Go Deadlifts and DU's
Alt EMOM 10 mins: Touch And Go Deadlifts and DU’s
Every 1 min for 10 mins, alternating between:
5 Touch And Go Deadlifts, pick load
30 Double Unders
If you are working on DU then pick a number you can target each minute or spend the whole minute just trying for max reps.
Back Squat 3-3-3-3-3 & FT: Row, Thrusters and Ball Slams
Back Squat 3-3-3-3-3
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
FT: Row, Thrusters and Ball Slams
For time:
Row 1000m
— then —
4 rounds of:
8 Thrusters (135#/95#)
15 Ball Slams (30#/20#)
BTWB
Photo by @robcwilson
Congrats to everyone on the Back Squat PR’s (Personal Record) today!
Final Individual events announced for Regionals and they look like Sunday will be exciting!
Regionals: Individual Event 6 Details
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups & AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go), pick load
3 Muscle-ups
*Scale to 3 Strict Pull-ups or 3 Jumping MU
AMRAP 16 mins: Runs, Power Cleans, C2B Pull-ups and Wall Balls
Complete as many rounds as possible in 16 mins of:
Run 200m
7 Power Cleans (185#/125#)
14 Chest-to-bar Pull-ups
21 Wall Balls (20#/14#)
BTWB
Photo by @robcwilson
Update Show: Events 1 and 2 Announced
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Alt EMOM 10 mins: Power Clean (Touch & Go) and Muscle-ups
Every 1 min for 10 mins, alternating between:
2 Power Clean (Touch & Go)s, pick load
3 Muscle-ups
Scale to 3 Strict Pull-ups or 3 Jumping MU
Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees & Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks
Lifting: Squat Snatch + Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Runs, Squat Snatches and Lateral Burpees
3 rounds for time of:
Run 400m
7 Squat Snatches (135#/95#)
14 Lateral Burpee Over Bars
Checkout: 2 RFT: Toes-to-bars, Knees To Elbows and Hollow Rocks
2 rounds for time of:
10 Toes-to-bars
10 Knees To Elbows
10 Hollow Rocks
BTWB
Photo by @robcwilson
The first 2 CF Games Regional Events were announced and these are HARD. As in Day 1 might eliminate some athletes right out of the gate.
2016 Regional Events Announced (Individual, Friday)
Lifting: Squat Snatch + Overhead Squat & 3 RFT: Runs, Squat Snatches and Lateral Burpees
Lifting: Squat Snatch + Overhead Squat
Squat Snatch 1-1-1-1-1, using heaviest weight per set
Overhead Squat 1-1-1-1-1, using heaviest weight per set
3 RFT: Runs, Squat Snatches and Lateral Burpees
3 rounds for time of:
Run, 400 m
7 Squat Snatches, 135/95 lbs
14 Burpee Over Bars
* lateral burpee