Regionals #4!

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Team Event 4 – 2013 Regionals

IMG_2115Teams of 6 (3 Men, 3 Women)

For total time, each member of the team must complete the following:
30 Wall Balls (20# M/14# W to a 10’ target)
30 Chest-to-Bar Pullups
30 One-legged Squats, alternating
30 One-arm dumbbell Snatches, alternating (70# M/50# W)

Time cap: 25 minutes

Notes
For this event, the 6-person team will begin on a starting mat. At the
call of “3-2-1 … Go!” the first team member will move forward and
begin the set of wall balls. After the 30th wall ball, the athlete moves
to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the
athlete advances to the next mat and performs 30 one-legged squats,
moving forward every 10 reps. Then, the athlete advances to the next mat
and performs 30 one-arm dumbbell snatches, moving forward every 10 reps
(the second and third male and second and third female members must
bring the dumbbell back to the starting point prior to beginning their
first sets). Once the 30 dumbbell snatches are complete, the athlete
will move to the finishing mat.

All 6 athletes must perform each of the four drills in
order, 3 men first, then 3 women. No member may leave the starting mat
until the previous member is on the mat for one-legged squats after
completing all 30 chest-to-bar pull-ups. At no point can members advance
to the next station until the team member in front of them has moved on
from that station. When the last female member completes her 30 one-arm
snatches and joins the others on the finish mat, the workout is
complete.

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IMG_2116IMG_2116Strength Focus

Box Squat
– Work up to a Box SQT 1RM (1 really heavy successful rep for the day, not a lifetime PR)
– 65-80% (of today's 1RM) for 3 sets of 3 reps with the best form possible

 

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