Open Prep
A.
Every 2min for 14min:
2 Hang Cleans
*No hook no feet. Build into a moderate weight and maintain for all 7 sets.
B.
CGBP
4×12 [8]
-superset with-
Strict Pull-ups
4xME
C.
DB Fly
4×12 [8]
-superset with-
Supine Pause Ring Rows
4×10 [8]
*2 sec pause at top
D.
Strict T2B
4xME
-superset with-
Walking Lunge
4x200ft
E.
4B Class WOD:
“Grace”
30 C&J for Time (135/95)
* 10 minute cap
Regional Prep
Snatch
Build into 70% of 1RM
-then-
C&J
Build into 70% of 1RM
B.
OHS
12 min to build into a heavy single
C.
5 Rounds NFT:
8 Weighted Pistols (alt, 35, 26)
1 Zig/Zag Handstand Walk
*Setup 6 cones 10ft apart in a zig/zag fashion. Start at the first cone and finish at the last.
D.
Diane
21-15-9 of:
Deadlifts (225, 155)
HSPU
E.
10min EMOM:
100 ft sled pull sprint (90, 75)
A. skipped because of weightlifting competition tomorrow
B. 155 and 8
C. 25LB dumbelss, done
D. 8 and done
E. skipped
B. 135 for 2, 125 for 2, 3 strict PU’s
C. 25 lb dumbbells
D.abs to sore from GHD earlier in the week. 1 T2B
A. #205
B. #135 (12-8-10-10)
C. 25s
D. 6-7-7-8
E. 2:52. PR by :37
A. Skip
B. Done 125lb 8 reps last 2 reps
C. Done
D. Done
E. 2:56 pr by 10 secs
AWESOME!