April 30, 2014 – Regionals Group 1

Workout of the Day
A.
Handstand Walk
Accumulate between 200 and 300 feet in as few attempts as possible.

B.
“2014 Regionals Event 4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squat (195/125 lbs)
Bar-Facing Burpees

***NOTE – This will be the only time you hit this all the way through before Regionals. On Saturday we will play with a variation that prioritizes all of the handstand push-ups, but that reduces volume of the front squats so that you all recover well and feel fresh and prepared rolling into Friday of Regionals.***

Second Session
Perform this 3-4 hours after part B. If you cannot do so, consider performing this in a separate session on Thursday, doing only this event on Thursday instead of taking an active recovery day.

“2014 Regionals Event 5”
Ten rounds for time of:
1 Legless Rope Climb (14′)
Sprint 200 Feet

NOTE…this is a good first opportunity to test how you will respond to the volume of 10 legless rope climbs. For most males and those females who are proficient with legless rope climbs, you’ll learn from this effort how hard you need to push the runs. For those who are concerned about 10 legless rope climbs, you’ll want to pay attention and note required pacing to ensure consistent rope climbs, and use that pace as a starting point to improve over the next several weeks.