REGIONAL PREP
A. Gymnastics + Warmup
4 Rounds NFT:
6 Deficit HSPU (8″, 6″)
8 Strict T2B
50 DUs
B. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row
C. Strength
Back Squat
-5/65%
-5/70%
-5/75%
-5/80%
-5+/85%
*Complete as many reps as possible at 85%
D. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
GHD Sit-ups
DB Thrusters (35, 25)
*Score is total reps
OPEN PREP
A. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row
B. Strength
Back Squat
-5/65%
-5/75%
-5+/85%
*Complete as many reps as possible at 85%
C. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
Sit-ups
Thrusters (45, 35)
*Score is total reps
Sarah Schulz King says
Regional Prep Modified
A. Did 4″ deficit and 25 DU
B. Snatch is off, did doubles up to 105, then did EMOM at 85# to work on form
C. Got all %’s on BS! Woot!
D. Did 5 rds, bc that’s what class did: 228
chris redden says
Only did class wod. Programming wasn’t up this morning
Matt McDonald says
A. Done- 5″ def, 5 super strict t2b
B. 170, 145 for EMOM 1 miss but re hit it
C. Used own %s. Nothing boss status
D. 176 reps
Karlie says
Regional
A. Started with a blue and yellow plate for deficit hspu after first round moved to just the blue plates.
B. 85#. Missed 90# a bunch. Can’t double under in lifters….
C. 5@130#
D. 150 reps