Competition (04/21/15)

This is day 2 of our 2016 Open Prep Cycle. For a full explanation and details on this cycle see yesterday’s post.

Open Prep

A.
Every 2min for 14min:
3 Split Jerks
*Start moderate and build into a heavy-ish set. Pull from blocks if available

B.
Strict Press
4×12 [8]
-superset with-
Strict False Grip Ring Pull-ups
4xME
*focus on hollow body position in pull-up

C.
One Arm DB Row
4×10/arm [8]
-superset with-
Lateral DB Raises
4×12 [8]

D.
TGUs
4×3/side (bottoms up KB) [8]
-superset with-
GHD Sit-ups
4×12

E.
6 Rounds of:
6 T2B
8 RKBS (70, 53)
10 Box Jumps (24, 20)

Regional Prep

A.
10min Alt EMOM:
Odd: 12 Sledge Strikes on Tire
Even: 10 Jumps to tire

B.
ECC C&J Ladder
See Link:
http://ecchampionship.com/wods-2/

C.
4 Rounds of:
Min 1: 5-7 Deficit HSPU (6″, 8″)
Min 2: Rest
Min 3: 6-8 UB Muscle-ups
Min 4: Rest
*Use plates for HSPU. Don’t blow it out. This is more for skill than anything. You also have 50 HSPUs in the next piece.

D.
Individual Event 6
2013 Regional
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)

E.
2x1000m Row
4min Rest Between Efforts