A.  Power Clean:  7 Sets – Lift off (pause @ knee) + Cl Pull + PClean B.  Individual Regional Event #6 – 8:00 CAP 30/25 Cal AAB 20 Burpee Box Jump Overs (30/24) 10 Power Cleans (185/125 or lower, Heavy Singles) C.  8:00 Relay:  One Sled push into 2 Tire Flips, two teamsRead more

A.  Rope Climb Skills/Technique B.  Individual Regional Event #3 – 18:00 CAP 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) 100 DU (3:1 Singles) 50 WB (30/20 or HAP) **Yes, we did just do these Monday!** 10 Rope Climb 50 WB (30/20 or HAP) 100 DU (3:1 Singles) 100′ OH 1-arm Lunge (80/55 DB, MOD: HAP DB or KB) *people can do 75/55 Thrusters in place of WB if they wish C.  NFT:  3 rounds of 15 Hollow Rock + 15 Rev Hyper (GHD)Read more

A.  Work up to heavy DL for the Day B.  Individual Regional Event #4 – 14:00 CAP 60′ HSW (Mod:  6 Wall Walks) + 10 T2B + 10 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 12 T2B + 12 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 14 T2B + 14 DL (315/225 or HAP) 60′ HSW (Mod:  6 Wall Walks) + 16 T2B + 16 DL (315/225 or HAP) C.  8:00 – Alternating TABATA Row & Push-ups (:20 Row, :10 rest, :20 PU, :10 rest, etc) *can alternate with a partnerRead more

A.  Back Squat:  10 – 10 – 10 (increasing) B.  Regional Team Event 3 – Partner 20 Cal AAB (each has to complete) 50 Sync WallBall (Each has WB, 30/20 or scale down) 20 Sync BMU (Mod:  try a sync 1-ring row side by side?) 20 Cal Row (each has to complete) C.  Post – 50 Sync Ab Mat Sit-upsRead more

A.  18:00 Time Cap 400 Meter Run 21 Strict Press (95/65) 400 Meter Run 15 Strict Press 400 Meter Run 12 Strict Press * each press break = 200 M Sprint *At conclusion of WOD, Max DU until time expires B.  Tire Flip Relay (in our outside depending on weather)Read more