Monday
Hang squat clean + split jerk x 2+1
For Time (20′ Time Cap) – 2012 Individual Regionals Event 2
2000m Row
50 pistol squats
30 Hang Power Cleans (225/135)
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Tuesday
20′ EMOM
1- 10 DB power snatch (70/50) – alternating
2- ME-1 Ring muscle ups
3- 10 DB power snatch (70/50) – alternating
4- ME-1 Strict HSPU
Grunt Work
200m reverse sled drag 90/65
200m front rack carry 55/35
200m forward sled drag 90/65
200m farmer carry 55/35
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Wednesday
Zeus 3 rounds 40′ time cap
30 Wall Balls (20/14)
30 Sumo deadlift high pull (75/55)
30 Box jumps (20″)
30/20 Cal Row
30 Push ups
10 Back squats (body weight)
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Thursday
Deadlift
5-5-3-3-1
weighted plank 3 x 30″
physioball L 3 x 8
3 Rds for time
50ft handstand walk
15 C2B Pullups
100 DU
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Friday
Hero WOD Nick 12 rounds for time
10 DB hang squat cleans 45/30
6 Handstand push ups
24′ time cap
Strength
Build to a 1RM TGU with a DB on each side in no less than 6 sets per side
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Saturday
Hang squat snatch + OH squat x 2+1
5 Rounds Each Partner WOD ~30′
15 Toes to bar
12 DB box step overs (24/20) (55/35 each hand)
9 power snatch (135/95)
—
Sunday
4 Sets
Bench press x 5
upside down kb carry x 100ft/100ft.
3 rounds for time 18′ Cap
50ft. kb farmers Right arm carry (70/50)
Standing tea pot Right Side x 10
200m Run
50ft. kb farmers Left arm carry (70/50)
Standing tea pot Left Side x 10
200m Run