Tuesday 170523

Hang squat clean 3-3-3 reps

Front squat 3-3-3 reps

Split jerk 3-3-3 reps

Sunday 170521

3 rounds for time of:

Row 250 meters

65-lb. squat snatches, 12 reps

21 push-ups

Saturday 170520

2017 Regional Event 4

For time:

60-ft. handstand walk

10 toes-to-bars

10 double kettlebell deadlifts

60-ft. handstand walk

12 toes-to-bars

12 double kettlebell deadlifts

60-ft. handstand walk

14 toes-to-bars

14 double kettlebell deadlifts

60-ft. handstand walk

16 toes-to-bars

16 double kettlebell deadlifts

Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.

Friday 170519

2017 Regional Event 1

For time, wearing a weight vest:

1,200-m run

Then, 12 rounds of:

  4 strict handstand push-ups

  8 chest-to-bar pull-ups

  12 squats

Men wear a 20-lb. vest

Women wear a 14-lb. vest

Wednesday 170517

Complete as many reps as possible in 20 minutes of:

Run 400 meters

Max rep body-weight overhead squats

Tuesday 170516

Row 1,000 meters

Monday 170515

2017 Regional Event 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball

Women use a 55-lb. dumbbell and 20-lb. ball

Saturday 170513

Sumo deadlift 5-5-5-5-5 reps

Bench press 5-5-5-5-5 reps

Friday 170512

Complete as many rounds as possible in 20 minutes of:

Run 400 meters

20 GHD sit-ups

95-lb. overhead squats, 10 reps

Thursday 170511

2017 Regional Event 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 80-lb. dumbbell

Women use a 55-lb. dumbbell