May 10, 2013 – Regionals Group 1

Workout of the Day**
A.
Three sets, not for time, of:
15′ Rope Climb x 2 reps
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 10 reps
Toes to Bar x 10 reps

B.
Regionals Event 2

7 Minute Ladder of:
3 Overhead Squats

Start at your anticipated starting weight.

Rest exactly 2 minutes, and when running clock hits 9:00, perform the following . . .

Regionals Event 3

For time:
30 Burpee Muscle-Ups

C.
Rest until fully recovered, and then . . .

Regionals Event 1
“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45 lb Barbell)
30 Pull-Ups

**This will be a competition simulation weekend. You will be tackling the actual competition events, or variations of those events. If you have the opportunity to perform them in order with approximately 4 hours of rest between events, please do so. If you can only train once per day, please follow the template listed above.**