Competition (05/22/15)

Open Prep

A.
Every 2min for 16min:
2 Clean & Jerks
*Build into a heavy double

B.
CGBP
4×10 [8]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
4xME
*Aim for 1-2 reps more

C.
DB Fly
4×10 [8]
*move up 5 lbs
-superset with-
Pause Ring Rows
4x 6, 5, 4, 3, 2, 1 sec
*For ring rows. Pull to chest and hold for 6sec, return to bottom, pull to chest and hold for 5sec, return, 4sec, return, etc.

D.
4 Rounds of:
Min 1: 16 Pistols (alt)
Min 2: 4-6 Ring Muscle-ups
Min 3: Rsest
*If you cannot complete Muscle-ups scale to 6 pull-ups followed by 6 ring dips

E.
4B Class WOD
10 rounds for time:
5 Box Jump Overs (24/20)
5 HR Push-ups
5 Wall Balls (20/14)
*12 min cap”

Regional Prep

Athlete Specific