Open Prep
A.
Every 2min for 10min:
2 Snatches
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM
B.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set
C.
Strict Pull-ups
4xME
-ss w-
Strict Push-ups
4xME
D.
15min AMRAP of:
100m Suitcase Carry (R) (53, 35)
100m Suitcase Carry (L) (53, 35)
5 GTOH (135, 95)
10 Burpees over the bar
Regional Prep
A.
Every 2min for 8min
2 Snatch
-then-
Every 2min for 8min
1 Snatch
*Build to a heavy single
B.
Every 2min for 10min
2 Power Clean
*Build to a heavy set of 2 then maintain for all 5 sets. Drop and reset after each rep
C.
Back Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side
D.
4 Rounds for time of:
50 DUs
50ft HS Walk
20 Pistols (alt)
E.
4min AMRAP of:
200m Row
10 Burpees over Rower
-4min rest-
4min AMRAP of:
200m Row
10 Wall Balls (30, 20)
-4min rest-
4min AMRAP of:
200m Row
10 DB Thrusters (50, 35)
Barbell
A.
Snatch Push Press + OHS
-4+1/40%
-3+1/55%
-2+1/65%
-1+1/75%
B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75%
-2/80%
-2/84% x 4
*Lift off to just below the knee, reset, then snatch.
C.
Power Clean, hip
-3/50%
-3/60%
-2/70%
-2/75%
-2/80% x 3
*Power clean from hang position at the hip.
D.
Front Squat
-5/50%
-5/60%
-5/70%
-4/77%
-4/84% x 5
-8/70% x 1
E.
Clean Pull
-3/95% x 3
*Keep hands on the bar for the entire set.
F.
10 Min EMOM:
-3 Strict Pull Up
-6 Pistol Squat
Karlie says
Barbell
A. 35,50,60,70#
B. 55,60,65,70,72, 75# 4×2
C. 55,70,80,85, 92# 3×2
D. 65,75,90,100,110 4×4
E. 110#
F. Done all under 30 seconds
Sarah Schulz King says
Barbell:
A. 50, 65, 75, 85
B. 65, 75, 85, 90, 95, 100×4 woot
C. 65, 75, 80, 85, 95×3 – less than 80%
D. 90, 107, 125, 140, 150- only did one set, bc I’m healing my back!
E. 3×3 at 135
F. Doing it tomorrow
Camille Goldman says
Comp:
Getting better everyday, still not 100%. Taking it light.
A. 55#, 60#, 65#, & 75#; 5 @ 75# balance is getting better practice is helping 😀
B. Front Squat: 105#
C. Done 5 pull-ups and 10 push-ups each time
D. 6 rounds 65# GTOH
Endurance was better today
chris redden says
A. 80,110,130,150
B. 110,130,140,150,160,170
C. 115,150,170,185,195
D. 145,170,200,225,240,205
E. Did open prep cardio.
Joe Clark says
A) Built to 260
B) 275
C) Did Barbell FS work off 425 max
D) 13:20
E) 3+69, 3+59, 1+row+9
Renee English says
Barbell:
A. 55,75,85,100
B. 85,95,100,105,110,115,120×4
C. 85,105,125,135,140×3
D. 125,140,160,175,195×5
E. Done at 185
F. Done w/ 5 stricts & 10 pistols
Matt McDonald says
A. Snatches were not working. Lots of misses
Did the wod with Redden. 3 rds I think. Finished the night with 50 Ghd sit-ups. Taking time away from working out guys. Need a break. Everything went to hell in a hand basket after I did 100 mups last weekend and that DT 5k thing Saturday. Body just taxed.
Casey Hogan says
BB
A: 145
B: 135
C: 135
Classe Metcon and front squats 185 for 6.
Chris Hall says
A 135
B 255
C10x4. 20×4
D 4 rounds and got threw suitcase carry on 5th