GROUP A
WARM UP
4mins
10 Spiderman push ups
10 Reverse shrugs
10 Hollow swings
MOBILITY
Shoulder trigger
Peanut crunch
Hipster glide
Pistol of doom
STRENGTH
Strict press 6×2
ACCESSORY 1
Strict pull ups 5×5 – Every 2mins
ACCESSORY 2
Tricep push ups 5×6 – Every 2mins
WOD
3 Rounds
21 Box jumps
15 Burpees
9 Deadlifts 125/82.5kg
GROUP B
- 3 Position snatch x5
- Front squat 3×3 Heavy
- 5 Rounds – one round every 3mins of
3 Power cleans + 3 Push jerks + 2 Power cleans + 2 Push jerks + 1 Power clean + 1 Push jerk - 2014 Regionals individual event 4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats 88.5/56.5
Burpees