REGIONAL PREP
A. Correctives
Scapular Wall Slides
20 total
Knee Plank w/ Rotation
10/side
B. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs
C. Weightlifting / Strength
Every 2min for 8min
3 Push Press
Every 2min for 8min
2 Push Jerk
Every 2min for 8min
1 Split Jerk
*Pull from rack. Build to a heavy set for each movement.
D. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (45, 30)
*2min rest after each round
E. Accessory
4 Rounds of:
15 GHD Sit-ups
6-8 Glute Ham Raises
OPEN PREP
A. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs
B. Weightlifting / Strength
Every 2min for 8min
3 Push Press
Every 2min for 8min
2 Push Jerk
Every 2min for 8min
1 Split Jerk
*Pull from rack. Build to a heavy set for each movement.
C. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (35, 25)
*2min rest after each round
Karlie says
A done
B done
C pp 95#, pj 110#, sj 120#
D 2 rounds, ran out of time. ( sorry Sarah)
Sarah Schulz King says
A done
B done
C 115/145/160
D 24:53
E doing it tomorrow
Camille Goldman says
A. Done handstand walks better and I got my double unders :))))
B. PP 115#, PJ 130#, and SJ 135#
C. Done 16:45, didn’t do dumbell presses