Sunday, May 15, 2016

Monday - Regionals

I wanted to give a shout out to all of our members that watched regionals this weekend. It is such a fun experience for everyone to see best in our Sport. It always give us hope and encouragement to see people perform at that level.

We are going to do some of the regional's WODs this week and next to get a little taste of the WODs. Keep in mind that there will always be scalable options.

Group warm up
line warm up
Empty bar warm up

Back Squats
3-3-2-1-1 (start at 60% of known max)

Metcon (event 7)
21 thrusters 95/65
3 rope climbs (legless)
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
*level 2 normal rope climbs
*level 1 x 5 pullups (for example, round 1 would be 15 pullups)
*level 1 75/55 thrusters

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