WEDNESDAY
“Getting Over the Hump”

Strength
Snatch Grip Deadlift Doubles build over the course of 8 sets, starting light. Then work Snatch Pulls at 90-95% of 1 RM Snatch doubles for 6 sets.

WOD
200m Run
25 Alternating DB Snatch 40/30 FB: 50/40
25 HR Push-ups FB: 20 HSPU
25 KB Swings 53/35 FB: 70/53
800m Run
25 KB Swings
25 HR Push-ups FB: 20 HSPU
25 Alternating DB Snatch
200m Run

TUESDAY
“Weighted Implements”

Skill
Hand Stand WOD (15 Mins)
Static Holds: Work towards HS hold w/o wall support (kick to HS near wall, but no feet touching)
Free-standing in open area
Weight shifting against wall working towards shoulder taps against wall
Free-standing shoulder taps
Ii. Handstand walking
Iii. Handstand walking: create a “box” shape with bands and try to walk around perimeter facing the same direction (you’ll end up walking forwards, both directions sideways, and backwards.)

WOD
18-15-12-9-6-3
Hang Power Clean 75/55 FB: 95/65
Overhead Plate Lunges 20/10K FB: 25/15K
DB Push Jerk 30+/20+ FB: 40+/30+
*E2MOM: 10 Air Squats, starting at 0:00*

MONDAY
“Three’s Company”

Strength
Pause Back Squat (2 sec pause at bottom) 5 x 4 @ 55-60%

WOD
17 Min AMRAP
3 Ring Dips
6 DB Squat Cleans 35/25 FB: 40/30
9 Weighted Sit-ups (1 DB on chest) FB: GHD Sit-ups
6 Ring Dips
9 DB Squat Cleans
12 Weighted Sit-ups...
*Keep adding 3 reps to each exercise, each round*

FRIDAY
“Regionals 2017: Event 3”

Strength
1 Snatch Balance + 2 OHS (6 sets, build)

WOD
30 Single DB OH Lunges 35/25 FB: 100ft w/ 80/55
100 Double Unders
50 Wall Balls 20/14 FB: 30/20
10 Rope Climbs (Scale to 30 Chin-ups)
50 Wall Balls
100 Double Unders
30 Single DB OH Lunges

THURSDAY
“City Life”

Skill
9-7-5 (not for time)
Pull-ups with 4 sec descent
Ring Dips with 4 sec descent
Strict Toes-2-Bar

WOD
1200m Run
15 Squat Clean Thrusters 115/75 FB 135+/95+
30 Box Jump Overs 24/20
800m Run
12 Squat Clean Thrusters
24 Box Jump Overs
400m Run
9 Squat Clean Thrusters
18 Box Jump Overs