Weekly Update: March 29th - April 4th

3 / 29 
Regional 15.6
5 Rounds for Time
25 calorie Row
16 Chest-to-Bar Pullups
9 Strict Deficit Handstand Pushup 8” / 4”

3 / 30
Weight Ladder
Jerk 
Perform 1 rep every minute
Start at 50% of your max
go up 10# every minute
after 75% go up 5# each minute

3 / 31
Death by 
Back Squat @ 55%
1 on the first minute
2 on the second minute
continue adding one rep each minute until
you cannot get the given reps done in the given minute

4 / 1
Double Murph
Run a Mile
100 Pull ups
200 Push ups
300 Air Squats
Run a Mile
300 Air Squats
200 Push ups
100 Pull ups
Run a Mile

4 / 2
Find Your 1 Rep Max
Clean
at least 7 reps must be over 90%
Compare to 9/19/19

4 / 3 
NorthWest Regionals 2010.1
3 Rounds
10 Overhead Squat @ 135 / 95
50 Double Unders

4 / 4
Alpine
6 Rounds
90 seconds
Walking Lunge
3 minute rest