Tuesday, May 15, 2012

Wednesday 120516 Regionals WOD #4

Here is the weekly Regionals WOD!  Take a look at the women at the Mid-Atlantic Regionals
This one is going to take a lot of set up time and warming up of many movements.  Each athlete gets on ly one barbell... and then must make the weight changes following each change in type of squat.  Notice that you should be using HALF of the weight on the OHS that you used on the back squat.  Scale as appropriate... there is a 22 minute cut off time to this WOD.

Wednesday's WOD: class times at 7, 9, 10am and again at 5pm.  Strength class at 6pm and OnRamp at 7pm.
Regionals WOD #4
For time:
50 Back squats (60/45kg)
40 Pull ups
30 Shoulder-to-overhead (60/45kg)
50 Front squats (40/30kg)
40 Pull ups
30 Shoulder-to-overhead (40/30kg)
50 Overhead squat (30/22.5kg)
40 Pull ups
30 Shoulder-to-overhead (30/22.5kg)  22 minute time cap.
Post loads and times to journals/chalkboards.


  1. Is this the entire Wod? Lee said it seems too short and easy? Maybe the rest of it got cut off?

  2. I can understand your embarrassment. 43 year old men shouldn't be beating strong youngsters like yourself. It happens. Anyone who has watched NAT GEO knows that the alpha male is rarely beaten easily. When you spend the entire off season bulking up for the challenge it must sting. Try again next season. As for this wod - yes something is out of whack. Maybe we need more pull ups to balance out the squats.