FRIDAY
“Grin and Bear It”

Strength
Warm up weight for Bear Complex (Power Clean-Front Squat-Push Press to Back-Back Squat-Rack Press)

WOD
6-5-4-3-2-1
Bear Complexes 95/65 FB: 135/95
12-10-8-6-4-2
Toes-2-Bar
18-15-12-9-6-3
Cals on Rower or ABike

THURSDAY
“Stranger Things”

Stability Drills Part II
200m 2-Handed Farmer’s Carry (AHAP)
Double KB/DB OH Waiter’s Walk (Gym Length & Back x 2)
Dead Hang from Pull-up Bar 1:30 x 2

WOD
4 Rounds:
200m Run
15/10 DB Pushups FB: Clapping Pushups
20 Single Arm DB Push Jerks
15 DB Thrusters
20 Double Unders

WEDNESDAY
"Over and Over Again"

Strength
OHS 5-5-3-3-3-3 (Build over the course of 6 sets)

WOD
12 Min AMRAP
4 Overhead Squats 95/65 FB: 120/85
4 Over the Box Jumps 24/20”
4 Strict Pull-ups
8 OHS
8 OBJ
8 Strict Pull-ups
12 OHS
12 OBJ
12 Strict Pull-ups...
Continue adding 4 reps until time expires

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