6056 E Baseline Rd #129
Mesa, AZ 85206
(480) 269-3481

WOD

PS-ROW

STRENGTH Sumo Deadlift; 5X2 No Bounce – SILENT METCON 4 rounds 10 Power Snatch (115/85, GPP: 135/95) Row 250/200M rest 90s
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C2B-RUN

STRENGTH EOMOM for 20min 1 Squat Clean & Split Jerk 80%+ 1RM METCON 18-15-12-9-6 C2B Pullups Jog 200M between sets *GPP: Unbroken sets on the C2B
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PC-ROW

STRENGTH BOX SQUAT; 10X2@50-60% rest 30-60s Speed Work (still control the descent) METCON 4 rounds 8 Power Cleans (165/115) 24/20 Calorie Row
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DL-TTB

STRENGTH BUILD TO A 2RM BENCH PRESS METCON 4 rounds 12 Deadlifts (225/155) 12 Toes to Bar rest 60s GPP: 5 rounds@15 reps each
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RUN-HSPU

STRENGTH FIND YOUR 1RM SNATCH COMPLEX 1 POWER SNATCH + 1 SQUAT SNATCH + 1 HANG SQUAT SNATCH METCON 3 rounds 400M run 15 HSPU (GPP: strict) rest 60s
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DU-C&J

STRENGTH Find your 3RM Sumo Deadlift NO BOUNCE METCON 2 rounds 50 Double Unders 10 Clean & Jerks (135/95) rest 2min 2 rounds 40 Double Unders 8 Clean & Jerks GPP 2 rounds 60 Double Unders 15 Clean & Jerks (135/95) rest 2min 2 rounds 40 Double Unders 10 Clean & Jerks
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BIKE-MUSCLE UPS

STRENGTH Find your 1RM Clean Complex 1 Squat Clean + 1 Front Squat + 1 Jerk METCON 5min AMRAP Max Calorie Bike rest 2min 5min AMRAP Max C2B GPP: Max Muscle Ups
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ROW-THRUSTER

STRENGTH Find your 1RM Box Squat METCON 30 Calorie Row 30 Thrusters (75/55, GPP: 95/65) rest 60s 25 Calorie Row 25 Thrusters rest 60s 20 Calorie Row 20 Thrusters
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REGIONAL DAY 3

REGIONAL EVENT #5 12-9-6 Muscle Ups Double DB Front Squat (50/35) GPP 12-9-6 Muscle Ups 21-15-9 Single Arm DB OHS (50/35) *11min CAP REGIONAL EVENT #6 30/25 Cal Bike 20 Burpee Box Jump Overs (24/20, GPP: 30/24) 10 Power Cleans (135/95, GPP: 155/105) *6min CAP
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