Open Prep
A.
Every 2min for 14min:
2 Hang Snatches
*Drop and reset after each rep. Build into a heavy double
B.
Deadlift
3×8 (9)
*Move up 5-10lbs
*2min Rest Between Sets
C.
Reverse Hyper
3×20 [8]
-superset with-
Plank Holds
2x1min
D.
4B Class WOD:
Cash-in: 800 m buy in:
Everyone but Mamas carry medball
10 wall walks
20 Goblet Squats (53/35)
30 Box jump overs
40 AKBS (53/35)
50 Burpees to rig
800 m cash-out:
Everyone but Mamas carry medball
* 35 minute cap”
Regional Prep
*Plan on taking at least a 1 hour break between C & D today.
A.
4 Rounds NFT:
5 SDHP (135, 95)
50 ft HS Walk
B.
Back Squat
5×3
*2min rest between sets. Build to 90% of 3RM and maintain for all 5 sets
C.
Randy
For time:
75 snatches (75 / 55 lb.)
** Take at least a 1 hour break or turn into a AM/PM session**
D.
10min Rope Climb Practice
-then-
Thrusters
5, 5, 3, 3, 3
*Build into a moderate triple
E.
Tommy V.
For time:
21 thrusters (115, 75)
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
Matt McDonald says
A. Good snatch work here, Chris helped me out a lot.
B. Deadlifts 315×8, 335×6, 335×5
C. Done 15s tho
D. 31:08. Burpees slaughtered me.
Karlie says
D. 21:52 on a treadmill and parenting my super cute and craz children. Happy Mothers Day to all the fit momma’s.
chris redden says
A. Worked up to 175. Some misses
B. All at 275. First time deadlifting in a while
C. 50lbs
D. 23:25
Stuart Stark says
A. Worked to 155#
B. 295#