400 meter run
60 ball slams @ 40/25#
8 Prowler (40 meter) Pushes @ 180/90
2000 meter row
If you take a close look you see there are 225# Hang Cleans, 345# deadlifts, 100# dumbell snatches and WOD 4 contains 150 squats (of different variations) 90 shoulder to overheads, 120 pull ups. And that’s only for individual.
On a personal note I have neglected pistols since I started CrossFit and here they are showing up in a set of 50, what this means is i have about 3 weeks to develop the ability to knock out 50 pistols (in under 5 mins)….Here is where my problem comes WOD 2- If I can not complete at least 10 hang cleans into that wod I can not advance to day 2. No good. I have never one pistols in a WOD, nor have i ever done a hang clean at 225#. I always train the clean from the ground. I have some serious work to do and not a whole lot of time to do it. I will be working on pistols everyday I HAVE to be able to do 50 in under 5 mins and here is why:
2000 meter row- I will finish this in about 730. By the time I get ready or the pistols It will be around the 8 minute mark. I figure I can handle 2-3 Hang Cleans every minute, meaning I need at least 5 minutes for them. This leaves me 5 minutes or less to do the pistols. And this is my goal by game time to get this movement I have never done into an efficient one. And hopefully I can handle the cleans.
This year Regionals are harder then last years games.
At this point I am not sure how everything will turn out, but I will trying hard for the best outcome. And i am super excited to have everyone there hanging out. I will do my best to make sure everyone can see me working my hardest during day 2.