Considering it was 1am in Edinburgh when the Regional WODs were announced, I didn’t really have time to craft a proper response. Now I do, here goes…
1) We will be doing some form, portion, or complete version of each of the WODs over the next few weeks. If you are a part of Group 1 you will not be able to do full versions of them all, and honestly it’s not really necessary. The later groups will have time to do longer, if not full versions of all of the WODs, but we will still be doing general conditioning and strength work. We will NOT only practice the Regional WODs for the next 6 weeks. We will continue to develop all aspects of fitness, while practicing some of the movements and WODs that have been programmed for advancement in the sport.
2) I will be putting together some instructional and strategy videos for the WODs. These WILL NOT be published publicly. I will send them out to those of you who have been following for some time, and they will be password protected. These will be closely guarded, and their security will be taken very seriously. We’re playing for a quarter of a million dollars now—gotta keep some things private.
3) The program will not change for those of you who are not competing at Regionals. Like I said before, we will continue to develop all aspects of fitness, not just practice for Regionals. Nothing is different, we’ve been doing things which are VERY similar to what was posted last night, and we will continue to do those same things.
4) Finally, I do not and will not have an opinion on the WODs until I see them play out multiple times. My only initial reaction is that there is seemingly some very smart nuances to each, as well as, some very smart standards for advancement. I will, however, warn against one thing… Do not take the fact that these WODs are heavy, or that we have done similar things, to mean that in any way we will not have competition in qualifying for the Games. I cannot stress enough that the entire field will be prepared, and they will be as hungry as we are. This is the time to put your headphones on, pull your hood up, and let your training speak for itself—keep your confidence to yourself, and off the internet.
For some reason this didn’t post yesterday (The European internets got me… AGAIN). It’s a day late, but I didn’t have anything else to run tonight anyway.
1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.
2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.
3 rounds for time of:
15 KIPPING HSPU
10 1 Arm DB Snatches (alternating) 100/70#
5 Muscle Ups
Notes: Everything here should be performed to Regional standard. ALL HSPU must be Kipped. I DO NOT care if you can do them all strict. Kipping is the standard.
1) 1X20 Back Squat (Group 1 – 2X10 @ 50% – rest 60 sec.)
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
2a) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
2b) 3X3 DB TGU @ 100/70# – rest 45 sec. (alternating reps, 6 total)
Perform Team Event 4. Make sure to read ALL RULES before performing this WOD.
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 4 Conditioning
50 Back Squats @ 135/95#
30 Shoulder to Overhead @ 135/95#
50 Front Squats @ 95/65#
30 Shoulder to Overhead @ 95/65#
50 OHS @ 65/45#
30 Shoulder to Overhead @ 65/45#