Rest

Rest

or

Walk through
Day 3 if you did not yesterday.
Work on what went wrong. Do not do the wod’s again

Skills & Drill for Regionals

Rest

Rest

Day 3

AM
Event 5
Snatch Ladder with Double-unders

Mid-Day or PM
Event 6
For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
3 Muscle-ups

Day 2

AM
Event #3
Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
Sprint

PM
Event #4
For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Day 1

AM
Event 1
“Diane”
21-15-9 reps for time of:
Deadlift (225 / 155 lbs)
Handstand push-up

PM
Event 2
For time:
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans (225 / 135 lbs)

Reg WOD

Snatch Press -MTR- 3-3-3-3-3
Snatch + Hang Snatch (below the knees) -RFH- 5-7×1+1/
Clean + Hang Clean + Jerk -RFH- 5-7×1+1+2/
Front Squat -RFH- 12-9-6-3-1
Back Squat 20 @ your FS 6 rep weight.
2) 8-10x Push up Start + 50m fly + Total 100m run