A.  2016 Regional Individual WOD # 2 – “Nate” – 20:00 AMRAP 2 Muscle Up 4 HSPU 8 KB Swings (32/20) *Athletes can do Regional Nate if they wish 🙂 B.  Easy 800 or Mile Run – athlete choiceRead more

A.  Work up to Heavy 3 Rep Thruster (take 3-4 attempts after W/U) B.  2016 Regional Team Event 9 – 8:00 CAP 21 Thrusters (95/65) 4 Rope Climb (Mod – 3 Rope) 15 Thursters 3 Rope Climb (Mod – 2 Rope) 9 Thrusters 2 Rope Climb (Mod – 1) C.  Rest as needed, then 8:00 NFRounds 10 Floor Press (95/65) 10 Wipers (R+L=1)Read more

A.  2016 Regional Individual WOD # 1 10 – 8 – 6 – 4 – 2 Snatch – 11:00 *athletes will use weights as they choose, power or squat B. 2016  Regional Team Event #7/8 – 15:00 CAP – Partner WOD 100 Power Snatch (95/65-one work at a time) 50 Sync T2B 50′ HSW 50′ HSW *Mod for HSW is max Wallwalks in time remaining – one work/one restRead more

A.  Work up to Heavy Deadlift Single for Day B.  2016 Regional Individual Event 5 – for time 400 Meter Run 40 GHD Sit-ups (Sub 50 Ab Mat) 7 Deadlift (use +/- 80% of A…regional weights 405/275) C.  500 Meter Row Cool DownRead more

A.  Weighted Pull-up  3 – 3 – 3 – 3 – 3 B.  Helen – 3 Rounds for time 400 Meter Run 21 KB Swings (24/16kg) 12 Pull-ups REST AS NEEDED, THEN: C.  4:00 Plank…each break = 15 Hollow RocksRead more