44.2

     This is a list of 2011-2014 Regional movements (for Individuals). Last year was the first year that there was a variation in the movements prescribed for Team and Individuals. Team did Thrusters, TTB, and Double Unders last year. Individuals did not do those three movements, but they did do Pistols while Teams did not. This is a list of movements that HAVE been used. STUDY IT!!!!! I have been compiling a list of movements (not on this list) that I believe might show up this year. Our non-specific Regional prep (meaning before the WODs are known) will be focused on engines and on skilled movements. If you see a movement on this list that you are not proficient with...Attack it with extra work. If you need suggestions/help with these movements, talk to me or GK.

The top 8 movements have been in every Regional.

Strength 

  Back Squat

     1x2 @ 75%

     1x2 @ 80%

     2x3 @ 85%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 12

  15 Min EMOM Press Work
     Minutes 1-5:  1 Jerk @ 70% of 1RM
     Minutes 6-10:  1 Jerk @ 75% of 1RM
     Minutes 11-15:  1 Jerk @ 80% of 1RM


Comp WOD
  With a running clock:

At Time 0:

  6 Min EMOM
     8 Russian KBS at HAP

At 10 Minutes:

  Amanda
     9-7-5
  Muscle Ups
  Full Snatch @ 135/95
               Time Cap at 22 Minutes

At Time 25 Minutes:

50 Alternating 1-Arm Kettlebell Snatch 70/53
400 meter Run
50 Alternating Pistols


Cool Down
  3 Rounds Not For Time
     2 KB TGU each side
     10 Glute Ham Raises
     10 GHD Sit Ups