Last day of Regionals workouts. The body is soar, the muscle are tight, the DOMs are settling in. Let’s do this!
Event 5 at 9 and 10am classes
Event 6 at 11 and 12pm classes
EVENT 5 (9 and 10 only)
For time:
50 handstand push-ups
50 toes-to-bars
50 sumo deadlift high pulls 75/55
50 dumbbell box step-overs 70/50 24/20
50-ft. right-arm dumbbell overhead lunge 70/50
50-ft. left-arm dumbbell overhead lunge 70/50
M 17-min. time cap
F 22-min. time cap
Note: Notice that the the 50 cals air bike has been changed to 50 sumo deadlift high pulls at light load, this is to accommodate our single assault bike. The idea is to somewhat mimic a high intensity movement that would replicate the bike and keep the it close to the same time frame. Obviously, SDLHP are not the same as the air bike but we had to find something that works for the classes. If you’re doing the workout as prescribed, regionals standards, use the bike.
EVENT 6 (11 and 12 only)
For time:
4 rope climbs
16 thrusters 155/105
3 rope climbs
12 thrusters 155/105
2 rope climbs
8 thrusters 155/105
**Rope climbs are shorties, you can only lock in at eye level**
Time cap: 7 minutes
Note: For both workouts, if scaling, no time cap. If you’re doing Regionals standards as prescribed, use the time cap.
