WEEK OF 5/22/2017 – This week we will be performing the Regional WODs or something similar to them.  We will scale as needed for everyone…as usual 🙂

MONDAY

Strength/Skill

Sled Push
5 x 40yds @ 1/2 bodyweight

WOD

Regional WOD #5
Rx
21-15-9 reps for time:
Chest to Bar Pullups
Overhead Squats (135/93)
R+
21-15-9 reps for time:
Ring Muscle-Ups
Overhead Squats (155/63)
Note:
Those who want to perform the single arm DB overhead squat from Regionals, have at it.

TUESDAY

Strength/Skill

Deadlift
1 rep max
or
85% x 1 x 3 sets

WOD

Regional WOD #6
30 Calorie Row
20 Burpee Box Jump Overs (24/18)
10 Cleans (185/123)

WEDNESDAY

Strength/Skill

None today

WOD

Regional WOD #1
1,200m run
Then, 12 rounds of:
4 strict handstand push-ups (head to floor)
8 pull-ups
12 squats
R+: Chest to Bar Pullups
Note: If you want to wear a weight vest like at Regionals, feel free.
25 minute cap on this WOD in respect for time of the other classes.

THURSDAY

Strength/Skill

Snatch
1 rep max
or
85% x 1 x 3 sets

WOD

Regional WOD #2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Rx: 70/45
R+: 80/55

FRIDAY

Strength/Skill

6 x 15yd Suicides

WOD

Regional WOD #3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
R+: 80/55
Rx: 70/45

SATURDAY

“Superhero” WOD with Barry & Kari