South Central Regionals
Tomorrow’s Regional Schedule
Team WOD #1: 10:00am – 11:00am
Team WOD #2: 1:24pm – 2:24pm
Almost a year’s worth of training, sweat, blood, rips, and tears will be put to the test starting tomorrow morning. All of you guys are in the back of our minds as we take on the top CrossFit facilities from Texas, Louisiana, and Mississippi. Easton, Austin, Jonathon, Leslie, Stephanie, and Katie are going to give it their all for CFW!!
NO 5:30pm CLASS AT GYM
With everyone leaving town for Regionals, the 5:30pm class has moved from the gym to Jacob’s Ladder at 5:45pm. All other class times are a go for today.
“REGIONAL WOD 12.4″
Teams of 2. One person working at a time. You can also go teams of 4 and use the same standards as Regionals.
75 Back Squats (135/95)
50 Pull-ups
25 Shoulder to Overhead (135/95)
75 Front Squats (85/65)
50 Pull-ups
25 Shoulder to Overhead (85/65)
75 Overhead Squats (65/45)
50 Pull-ups
25 Shoulder to Overhead (65/45)
For guy bars, but the weights on as follows: 10s, 10s, 25s. For women using the Bella Bars, go 5s, 10s, 15s. As you complete each S2O, strip the last plate off and start your next cycle of squats. If you go 4 people to a team, one group of 2 completes the entire workout while the other 2 partners hold the barbell off the ground. Once group 1 finishes, group 2 does the same work while group 1 holds the barbells. Once the barbell is lifted off the ground, it cannot hit the ground again until the last set of S20 is completed. If it does, there is a 1 minute penalty.
Lvl 2
60 reps on all Squats (95/65) (65/45) (45/33)
40 Pull-ups
15 Shoulder to Overhead (same weights as squats)
Lvl 1
40 reps on all Squats (65/45) (45/33) (45/33)
30 Pull-ups
15 Shoulder to Overhead (same weights as squats)
