MONDAY

AMRAP in 25 Minutes
(With a partner - Complete a full round then switch)

  • 250m Row
  • 12 Lateral Burpees over Rower
  • 12 Power Snatch (115/75)

TUESDAY

Bench
3RM

21-15-9-15-21

  • Double RKB Swings
  • Bench Press @ BW


WEDNESDAY

3 Rounds:

  • 10 Power Cleans (155/105)
  • 20 Ball Slams
  • 50 Double-unders

Accessory
4x 8 Barbell Roll outs

THURSDAY

Thruster (from the rack)
3RM

Regionals Events #3

For Time

  • 104 Wall Ball Shots (20 |14)
  • 52 Pull-Ups

Time Cap: 6 minutes

FRIDAY

Barbell Good Mornings

3x4 @ 3111

PANIC LADDER

Partner WOD.

  • 500/500
  • 400/400
  • 300/300
  • 200/200
  • 100/100

Every row performed at MAX intensity. One partner rows, the other “rests”

“rest” is completed with two KBs in the rack position (24/16kg). “resting” partner racks the bells during the entire row. Unracking of bells before the end of the row is a 5 burpee penalty for each offense

SATURDAY

Back Squats
6x3

For Time:

  • 75 Double Unders
  • 30 Ft Handstand Walk

SUNDAY

5 rounds:

  • 3 Power Clean (BW)
  • 5 Front Squat (BW)
  • 7 Ring Dips
  • 15 Pullups