TUESDAY
“2014 Regionals WOD # 4”

Skill
Double Unders
Mini Flight Simulator (each set must be done unbroken and have a deliberate stop b/t sets) 5-10-15-20-25-30-25-20-10-5 FB: 10-20-30-40-50-40-30-20-10
10 Min Cap

WOD
2014 Regionals WOD # 4
21-15-9-6-3
Seated DB Press 35/25 FB: strict HSPU
Front Squat 115/75 FB: 195/125
Burpees over the Bar
*20 Min Cap*

MONDAY
“Counting Your Macros”

Back Squat w/ Pause in Bottom
5 x 3 with 2 sec pause in bottom position; build each set

WOD
50 KB Swings 53/35 FB: 70/53
50 Wall Balls 20/14
40 KB SDHP
40 OH Med Ball Lunges
30 Renegade Rows 35/25 FB: 40/30
30 Alternating DB or KB Snatches

FRIDAY
“Short Stack”

Snatch Grip Behind the Neck Press
5 x 3 (work up to a heavy triple)

WOD
7 Rounds:
3 Hang Power Cleans or Hang Power Snatch 125/85 FB: 155/105
5 Front Squats or OHS
7 Knees-2-Elbow
9 KB Swings 53/35 FB: 70/53

THURSDAY
“3-2-1 Countdown”

Skill
Handstand Holds and Walking (15 Mins)

WOD
3 Rounds:
10 Alternating DB Snatch 35+/25+ FB: DB Full Snatch
10 Burpees
2 Rounds
20 Wall Balls 20/14 FB: 30/20
20 Med Ball Sit-ups
1 Round
400m Run
100 Double Unders

WEDNESDAY
“Triple Crown”

Stability Strength
Accumulate 1 min in each position for 2 sets (Rest as needed b/t exercises)
Double KB Front Rack (AHAP)
Double DB OH (AHAP)
Dead hang from Pull-up Bar

WOD
18-15-12-9-6-3
Push Press 115/75 FB: 135/95
Front Racked Barbell Lunges
Box Jump Overs 24/20