| 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 rest |
| 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 Down |
| 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 Rocks |
| A. Squat (pick one) 10 @ 60% – 8 @ 70% – 6 @ 80% – 4 @ 85% |
| B. 3:00 WORK/3:00 REST – 4 Rounds |
| 10 Slam Balls |
| 10 Pistols (alt) |
| 10 Box Jumps (24/20) |
| Max Calories on the Row in time remaining |
| C. Immediately after B, Spend 5:00 on DU Practice, try to get max set |
| 0 – 2:00 Max Strict HSPU (2:00) |
| 2-3:00 REST (1:00) |
| 3 – 5:00 Max Ring Dips (2:00) |
| 5 – 6:00 REST (1:00) |
| 6:00 – 8:00 Max Push Ups (2:00, chest 2 Deck) |
| 8 – 10:00 REST (2:00) |
| 10 – 20:00 AMRAP (10:00, work on good ROM, don’t count rounds) |
| 3 SHSPU |
| 5 Ring Dips |
| 7 Push ups |
| 20 – 22:00 REST (2:00) |
| 22-25:00 Max Sit-ups (Ab mat or Advanced=GHD) |
| A. 7:00 OTM 1 Power Clean + 1 Hang Squat Clean |
| B. 14:00 for max Reps |
| 40 WallBalls (20/14) |
| 20 Power Clean (135/95) |
| 30 WallBalls |
| 15 Power Clean (155/105) |
| 20 WallBalls |
| 10 Power Clean (185/125) |
| 10 Wall Balls |
| *Max Power Clean in time remaining (205/140) |
| **athletes can choose one weight for P. Cleans across |
| A. Bench Press 5 – 5 – 5 – 5 – 5 |
| *after each set complete 5 Strict T2B |
| B. 18:00 Partner WOD – one work/one rest |
| 20 Burpee over Erg (partners split reps) |
| 20 T2B (partners split reps) |
| 200 Meter Row (each partner) |
| A. Work up to heavy 5 Rep Back Squat |
| B. 7:00 AMRAP |
| 20 DB Snatch (alt, H.A.P.) |
| 25 Meter Sled Push |
| 2:00 Transition |
| 7:00 AMRAP |
| 10 Back Squats (185/125, from rack) |
| 30 Double Unders (3:1 singles) |
| 2:00 Transition |
| 7:00 EMOM |
| 100 Meter Partner Sprints – One run/One rest |
| *can break classes into 3 groups |
