27.2

Individual Regional WODs for day one released.
     If you have not done Jackie in a while, do it instead of Part A of the Regional Prep WOD. If you have done Jackie recently, try the version below. This is the time to hone in on where you can and cannot push your limits. You must find the balance for your Row Pace and Your Ability To Do The Following 80 Reps. If you KNOW where that balance is, push those limits today. Try to PR this version of Jackie with the 50 seconds of rest I have built in for you (you probably wont be able to, especially if this is one you have done often, but treat it like you you might). Find that pace on your row that approaches the Redline but does not go over it. If you peter-out after the row, use this as a learning tool. There is lots of time to perfect these wods.
     Do not do 30 Burpee MU for time. Try to break them up like they are below in Part B. Just get in a good rhythm. There will be plenty of time to practice this WOD as well. We will start building a tolerance to this movement.

One of my favorite pictures from this weekend "GK and Grace"

Shoulder Warm Up
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 attempt at max distance HS Walk
       Assited free standing HSPU

Strength
1.Strict 15 Minutes to Find a Max 2 rep OHS
        Take the weight from the ground.
        Clean it, put it on your back, behind the neck jerk it to OHS position
2. 3 x 3 x 3 Overhead Presses
     1. 3 x 3 Shoulder Press
     2. 3 x 3 Push Press
     3. 3 x 3 Push/Split Jerk        
          1 set of 3 every 90 seconds for a total of 13:30
          Move from 1 to 2 to 3 increasing weight each set
          Heavier than last week
         

Regional Prep WOD
Part A: For Time...
1000 M Row (5 seconds off PR)
     rest 20 seconds
25 Barbell thrusters (45)
     rest 10 seconds
25 Barbell Thrusters (45)
     rest 10 seconds
15 Pull Ups
     rest 10 seconds
15 Pull Ups
     rest 5 Minutes
then...
Part B: EMOM for 6 minutes
5 Burpee Muscle Ups

Iocane WOD
EMOM for 5 Min
14 Kettle Bell Swings (3pood/2pood)

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  High Handle Prowler Push 5 x 25 meters (slow and HAP)
            Walk from GHD to prowler and back with no rest

            Watch the GHD video, don't do back extensions