Regionals #4!

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

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