Bonus 8/29-9/2 Regionals 2011.1
Bonus WOD: Regionals 2011.1 Run 1,000m 30 handstand push ups Row 1,000m HSPU can be strict or kipping. Hands must be on 45# plates and head must touch abmat set between the plates on the ground. 15 minute time cap.
Friday September 2, 2016
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 3X 40 Double unders 20 Box jumps (24/20) 10 thrusters (95/65)
Thursday September 1, 2016
Strength: 8 front squat + 12 back squat (50% of 1 RM if 1RM back squat is <200, 50% of 1 RM + 5# if 1RM is >200) No rest between the 20 squats WOD: 40-30-20-10 Wall ball (20/14) Deadlift (95/65)
Wednesday August 31, 2016
Strength: 5, 3, 3, 2, 5 deadlift (add weight each set) 5, 3, 3, 2, 5 floor press (add weight each set) WOD: 15 minute AMRAP 10 Overhead squat (95/65) 20 bar facing burpees
Tuesday August 30, 2016
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Cleans (1/4, ½, full) WOD: Death by rowing for calories EMOM, Row 10 calories on the first minute, add one calorie each minute until you fail to make the required number of calories (if you have less than…