Gymnastics/Weightlifting Conditioning, Short/Sprint
“Regionals 2017 WOD 5”
For time, 21-15-9:
Single-arm overhead squat
MUP: SC=Pull-up + dip, RX= bar, RX+= ring muscle-up
OHS: SC=medium-heavy DB/KB, RX=50/35, RX+= 70/53 k-bell
Tri-Modal Conditioning, Short/Sprint Duration
“Regionals 2017 WOD 6”
30/25 calorie row or bike
20 burpee box jump-overs
10 power cleans
BBJO: SC= ”fast”, RX=24/20, RX+= 30/20
PC: SC=”fast” (<60% of max), RX=135/95, RX+= 155/105
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian single-leg deadlifts w/KBs, 3x12-15 heavy.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 60% p-clean max, wear grips & wraps as needed, get a lite DB for the warm up.