2012 Regional Even 4
Work Out
2012 Regional Even 4
For time
RX
50 Back Squats 60/42.5 Kg
40 Pull Ups
30 Shoulder to Overhead 60/42.5 Kg
50 Front Squats 40/30 Kg
40 Pull Ups
30 Shoulder to Overhead 40/30 Kg
50 Over Head Squats 30/20 Kg
40 Pull ups
30 Shoulder to Overhead 30/20 Kg
SC
For Time
50 Back Squats 40/30 Kg
25 Pull-Ups
30 Shoulder-to-Overheads 40/30 Kg
50 Front Squats 30/20 Kg
25 Pull-Ups
30 Shoulder-to-Overheads 30/20 Kg
50 Overhead Squats 20/15 Kg
25 Pull-Ups
30 Shoulder-to-Overhead 20/15 Kg
*Athletes can also do band assisted if they need to for the pull-ups
FIT
For Time
50 Back Squats @light-moderate
20 Renegade Row @ moderate
30 Shoulder-to-Overheads @ Moderate above
50 Front Squats @light
20 Renegade Row @ Moderate
30 Shoulder-to-Overheads @light
30-50 Overhead Squats @light
20 Renegade Row @ Moderate
30 Push Press @light
Team of 2
Double the reps. Must swap after every 10 reps.
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