Blog

For time:
15 Power Snatches. 75/55, 10 BFB
13 Power Snatches. 95/65, 10 BFB
11 Power Snatches. 115/75, 10 BFB
9 Power Snatches. 135/95, 10 BFB
7 Power Snatches. 155/ 105, 10 BFB
5 Power Snatches. 165/115, 10 BFB
3 Power Snatches. 185/125, 10 BFB
1 Power Snatch. 205/ 140, 10 BFB

Core - 2x15 GHD Sit ups,

Skill - HSPU's.
If you have HSPU's do 3 max effort sets of HSPU's with 3 minutes rest between efforts.

Regional Event 17.1 - For time:
1200M run
12 Rds. of:
- 4 HSPU's
- 8 C2B Pull Ups
- 12 Air Squats

Part I - Thruster. Heavy Single. Compare to: 3/21/17

Part II - Regional Event 17.2
21, 15, 9 RRFT of:
- DB Snatches 45# and up/ 25# and up
- Ring Dips

Part I - 3 position Squat Clean (high hang/pockets, hang/mid thigh, floor). Every other minute, 5 rounds

Part II - Down the Stream - For time:
75/60 calories on rower
50 Power Cleans 95/65
25 Burpees to Pull Up Bar
**18min time cap**

"Daniel"

For time:

50 pull ups
400m run
21 thrusters 95/65
800m run
21 thrusters
400m run
50 pull ups

Part I - Power Snatch. Heavy Single. Compare to: 11/18/17

Part II - AMRAP(8).
5 Power Snatches ( 70% of heaviest load)
6 Box Jumps. 30"/24"
7 Burpees

With a continuously running clock:
Run 800M, rest 3 minutes
Run 400M, rest 2 minutes
Run 200M, rest 1 minute
Run 400M, rest 2 minutes
Run 800M
*Workout score is the total time of work and rest till completion of the 2nd 800M run

Subs:
800m run - 800m row or 1.6miles assault bike
400m run - 400m row or 0.8mile assault bike
200m run - 200m row or 0.4mile assault bike

Core - 1 set unbroken SLOW back extensions

For time:
100 Dbl Unders (or 1/2 attempts)
20 Bodyweight deadlifts
5 rope climbs*
75 Dbl Unders
15 Bodyweight deadlifts
4 rope climbs
50 Dbl Unders
10 Bodyweight deadlifts
3 rope climbs

Core - 3x30sec Hollow Rocks followed by 3x30sec Superman holds

Skill - Bar muscle ups. Minimum requirement is C2B pull ups. If you have BMU or don't have C2B pull ups yet, then do 3 max effort sets of your highest level of pull ups with 3 minute rest between efforts

WOD - 3RFT of:
- 10 Thrusters 95#/65#
- 15 HSPU’s
- 400M run

Core - 1 set unbroken SLOW Hip Extensions

PART I - Front Squat. Heavy Single. Compare to: 2/20/17

PART II - Alt. Double Tabata Intervals. ERC. 8 rounds of each exercise (16 rounds total):
- DB Power Cleans. 45# and up/ 25# and up
- Anchored Sit Ups (using the same DB's you do the cleans with)

Contact