Phase 3: 2014 Regionals Prep

DAY #3
2014 Individual Mock Regional
AM
Individual Event 6 – 2014
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts, 180 / 120 lb.
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts, 180 / 120 lb.
50 box jump overs, 24 / 18 in.
50-calorie row
Time cap: 21 minutes

PM
Individual Event 7 – 2014
For time:
64 pull-ups
8 overhead squats, 205 / 135 lb.
Time cap: 6 minutes

OR

2014 Team Mock Regional
AM
Team Event 7 – 2014
Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders (each)
50 deadlifts, partner holds barbell at the waist (275 / 185 lb.)
50 toes-to-bars, partner hangs
Time cap: 21 minutes

PM
Team Event 8 – 2014
Complete as a relay for time:
49 pull-ups
7 overhead squats, 185 / 115 lb.
Time cap: 16 minutes

Phase 3: 2014 Regionals Prep

DAY #2
2014 Individual Mock Regional
AM
Individual Event 4 – 2014
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 195 / 125 lb.
Burpees
Time cap: 20 minutes

PM
Individual Event 5 – 2014
10 rounds for time of:
1 legless 14-foot rope ascent
200-foot sprint
Time cap: 11 minutes

OR

2014 Team Mock Regional
AM
Team Event 4 – 2014
Three women complete for time:
50 thrusters, 95 lb.
10 14-foot rope ascents
40 thrusters, 95 lb.
8 14-foot rope ascents
30 thrusters, 95 lb.
6 14-foot rope ascents
Time cap: 10 minutes

Immediately following the 10-minute time cap of Team Event 4

Team Event 5 – 2014
Three men complete for time:
50 thrusters, 135 lb.
10 14-foot rope ascents
40 thrusters, 135 lb.
8 14-foot rope ascents
30 thrusters, 135 lb.
6 14-foot rope ascents
Time cap: 10 minutes

PM
Team Event 6 – 2014
Relay for time
9-6-3 reps of:
Strict handstand push-ups
Hang power cleans, 160 / 110 lb.
Burpees
Time cap: 21 minutes

Phase 3: 2014 Regionals Prep

DAY #1
2014 Individual Mock Regional
AM
Individual Event 1 – 2014
1-rep-max hang squat snatch
Time cap: 6 minutes

2 minutes to transition to Event 2

Individual Event 2 – 2014
Max distance handstand walk
Time cap: 3 minutes

PM
Individual Event 3 – 2014
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.
Time cap: 16 minutes

OR

2014 Team Mock Regional
AM
Team Event 1 – 2014
15-15, 15-15, 12-12, 12-12, 9-9, 9-9 reps for time of:
Muscle-ups
Clean and jerks, 135 / 95 lb.
Time cap: 16 minutes

PM
Team Event 2 – 2014
1-rep-max hang squat snatch
Time cap: 8 minutes

2 minutes to transition to Event 2

Team Event 3 – 2014
Max distance handstand walk
Time cap: 6 minutes