2014 Regionals Event 6 & 7

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) OHS-Work to the limits of your movement

(D) Pullups-3 sets 3-5reps at lightest band possible.

(E) Individually for time-64 Ring Rows then AMRAP OHS@70% of C (10min Cap)

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E OHS

(D) Practice keeping a tight kip on pull-ups 

(E) Individually- 64 Pullups then AMRAP OHS@70% of C (10min Cap)

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E OHS

(D) Individually for time-25 Calorie Row, 25 Box Jump Overs 24/18", 25 Deadlifts 81/54kg, 25 WallBalls 9/6kg 10ft, 25 Ring Dips, 25 Wallballs, 25 Deadlifts 81/54kg, 25 Box Jump Overs 24/18", 25 Calorie Row (21min Cap)

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E OHS

(D) Individually for time-25 Calorie Row, 25 Box Jump Overs 18/12", 25 Deadlifts 61/43kg, 25 WallBalls 6/4kg 10ft, 25 Strict Pushups, 25 Wallballs, 25 Deadlifts 61/43kg, 25 Box Jump Overs 18/12"  25 Calorie Row (21min Cap)

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Individually for time-25 Calorie Row, 25 Box Jump Overs 24/18", 25 Deadlifts 81/54kg, 25 WallBalls 9/6kg 10ft, 25 Ring Dips, 25 Wallballs, 25 Deadlifts 81/54kg, 25 Box Jump Overs 24/18", 25 Calorie Row (21min Cap)

(D) Individually- 64 Pullups then AMRAP OHS 93/61kg (10min Cap)  

FROM THE COACH (A)  (B)  (C)  (D) If you don't have a 93/61kg OHS then build to a M/E in the time remaining (E)