Month: September 2014

“2014 Regional Event 4″ 21-15-9-6-3 Strict Handstand Push-ups Front Squats – 123/195 Bar Facing Burpees *Regional Time Cap: 20 Minutes* *Krypto Time Cap: 25 Minutes*

Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*

Strength/Skill – Weighted Push-up 5-5-3-3-1-1 For time: 50 Ab-mat sit-ups 25 Box jumps 24″ (20″) 5 Deadlifts 315/225 40 Ab-mat sit-ups 20 Box jumps 24″ (20″) 4 Deadlifts 315/225 30 Ab-mat sit-ups 15 Box jumps 24″ (20″) 3 Deadlifts 315/225 20 Ab-mat sit-ups 10 Box jumps 24″ (20″) 2 Deadlifts 315/225 10 Ab-mat sit-ups 5…

Strength/Skill – E.M.O.M. – 40 Yard Sprint, Jog back to startline x 10 Every 2 minutes for as long as possible complete: From 0:00-2:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 2 reps From 2:00-4:00 15-ft. rope climb, 2 ascents 185-lb. front squats, 4 reps From 4:00-6:00 15-ft. rope climb, 2 ascents 185-lb. front…

6 min E.M.O.M. – Even Min. – 20 Air squats Odd Min. – 10 DB Snatches 45/35 5 (l) 5 (r) Strength/Skill – Shoulder Press 3-3-2-2-1-1 30-20-10 reps for time of: Push Press 115/85 Chest-to-bar pull-ups