19
May
Thursday, May 19 2016
| OT4:00 for 20:00 |
| 300 Meter Row |
| 25 Hand Release Push-ups |
| 25 Slam Balls |
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(833) TRY-WEST
WOD
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18
May
Wed, May 18 2016
| Groups of 3 – 25:00 Total work Time – one work at a time: |
| A. 5:00 Sled Pushes – 25 meters |
| 1:00 REST |
| B. 5:00 Farmer Carry – 20 Meter |
| 1:00 REST |
| C. 5:00 100 Meter Sandbag Runs (50/30) |
| 1:00 REST |
| D. 5:00 Tire Flips |
| 1:00 REST |
| E. 5:00 Assult Bike/ski erg/etc |
| 1:00 REST |
17
May
Tuesday, May 17 2016
| A. Strength – RDL Snatch Grip 5 – 5 – 5 – 5 – 5 |
| B. For Time: |
| 50 – 40 – 30 – 20 – 10 WallBall (20/14) |
| 25 – 20 – 15 – 10 – 5 Box Overs (24/20) |
| C. Accumulate 2-3:00 Plank |
16
May
Monday, May 16 2016
| 6 Rounds for max reps: |
| 1:00 KB SDLHP (work form and steady pace) |
| :30 REST |
| 1:00 HSPU (strict or kip) |
| :30 REST |
| 1:00 Front Rack Lung Steps (w/KB) |
| :30 REST |
14
May
Saturday, May 14 2016
| 2016 Regional Ind Event #4 & Ind Event #6 Mash-up |
| For Time: |
| 1000 Meter Row |
| 1:00 REST, then: |
| 4 Rounds: |
| 28 Pistols (Mod 1/2 Reps) |
| 15 Power Cleans (115/75) |
| 1:00 REST after 4 Rounds, then: |
| 500 Meter Row |
| 50 Burpees |
13
May
Friday, May 13 2016
| 2016 Regional Team Event #3 & Individual Event #3 Mash-up |
| Partner WOD – For Time |
| 1600 Meter Run – partners rotate every 200 Meters ( 4 each) |
| 104 WallBalls (20/14) – One work/one plank |
| 52 Strict Pull-ups – one work/one hold Ring Row |
| 100 GHD Sit-ups (140 AB Mat) – one work/one hold Deadlift (HAP) |
| 1600 Meter Run – partners rotate every 200 Meters ( 4 each) |
12
May
Thursday, May 12 2016
| 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 choice |
11
May
Wed, May 11 2016
| 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) |