REGIONAL PREP
*Adding in recommended correctives and mobility for each day (it will most often be section A). General warmup and ROM should still be completed prior.
A. Correctives
Shoulder Sweeps
15/side
KB Arm Bar Row
15/side
B. Gymnastics + Warmup
4 Rounds NFT:
3 Skin the Cats
6 Candle Sticks
20sec Handstand Hold
*Freestanding on HS Hold if possible. Accumulate 30sec if not able to complete UB
C. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section
D. Weightlifting
Snatch
12min to build to a heavy single
*Training single.
E. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar
F. Conditioning
10min EMOM:
20sec Max Cal Row
OPEN PREP
A. Correctives
Shoulder Sweeps
15/side
KB Arm Bar Row
15/side
B. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section
C. Weightlifting
Snatch
12min to build to a heavy single
*Training single.
D. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar
Regional
A did HS against wall, but tried to hold feet away from wall for 10-15 sec each time
B 105 x 3
C 110- in class and 12 min is just too quick for me!
D did as partner WOD in 12 class- 7+10
E 70 total calories
Regional
A. Done
B. No go
C. 95,115,135,145 all easy excited to try a 1rm soon
D. 190 PR
E. Screwed it up did 8 min AMRAP 7 and 7. 7 +2 reps Good wod tho
F. No go. Did a few sets of barbell curls
A. One
B. 10 sec hold was my best
C. 55#
D. 90#
E. Class WOD with Katie 7+12
A. Done
B. Skipped – ran out of time
C. 80#
D. 100# PR
E. Class WOD with Sarah 7 + 10, I did 8 burpeess instead oops
F. 70 total Calorie row with Sarah