REGIONAL & OPEN PREP
A. Gymnastics Warmup
4 Rounds of:
14 Pistols (alt)
4 Ring Muscle-Ups
B. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Aim for 5-10lbs heavier than last week. Drop to blocks between each rep
C. Strength
Seated DB Strict Press
4×8
*Across
-ss w-
Dumbell Row
4×8/arm
*Across
D. Metcon
“Diane”
21-15-9 of:
Deadlifts (225, 155)
HSPU
E. Conditioning
10min Heavy Sled Drag (AHAP)
*Slow walking pace. Try to maintain constant movement with no stopping
BARBELL
A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4
B.
Power Snatch, hip
-4/45%
-3/55%
-3/65%
-3/70% x 4
C.
Snatch Pull to Hip
-3/80%
-3/90%
-3/100% x 4
D.
Every other minute for 12 Minutes:
-5 Ring T2B
-5 Glute Ham Raise
Casey Hogan says
A: Mus today
C: finished
D: class wod
Matt McDonald says
A. Pistol/mup warmup. Glad to get these in. Nanos feel better than lifters for some reason
Then did class.
Chris Hall says
Did class today
Deadlift and clean 265
Class Wod with Nae Nae 7:03
Then did Diane with strict hand stand push-ups with Nae Nae 👍
Karlie says
Barbell
A. Worked up to 100#
B. Worked up to 55#
Ran out of time
Class WOD PM session