Friday 140529

South West Regionals

 South West Regionals start today! Events start at 9a today, Saturday and Sunday. Head down to the South Towne Expo Center, 9575 S State St. Sandy, UT.

Starting June 2nd through July 11th we are running a Teen Strength and Conditioning class every Monday, Tuesday and Thursday at 11a and 7p. Please be aware that the 7p class will still be held but there will be a BIGGER class of teens at that same time. IF, you like the smaller size classes we advise you to attend one of the earlier afternoon classes. 

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Front Squat  *Partner up 2-3- Go heavier than last week 5-10lbs or more on %
5 reps @ 70%
3 reps @ 85-90%
1 rep   @ 95-100% New PR
4 reps @ 85-90%
8 reps @ 75%

WOD:
3 Rounds for time of:

10x OHS 115/83 95/63 75/55
200m run
10x Wind shield wipers L- R = 1rep
* Scale as needed all lbs & movements.

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then:

Rest recover 7 min then:

Skill:
3 RNFT”
4-7 UB Muscle ups
15 GHD back extensions
4-7 Strict HSPU
Bench press (switch off between bench and snatch pulls)
3@80%
2@85%
1@90%
1@90-95%
3@85%
4@75-80%
Snatch pulls (work on hitting hips)
6×2 sets @95-105% 1rm snatch

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
DE Barbell Row 10×3 @65% 1 RM on 60s

Then 

For Time
12 – Handstand Push Ups
6 – L-Pull Up
9 – Handstand Push Ups
9 – L-Pull Ups
6 – Handstand Push Ups
12 – L-Pull Ups

Then

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

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