Open Prep
A.
Every 2min for 8min:
2 Split Jerks
Every 2min for 6min
1 Split Jerk
Build into a heavy single with good form
B.
Strict Press
5×12
*Same weight as last week. Moving up in volume
-superset with-
Strict False Grip Ring Pull-ups
5xME
*Aim for 1-2 more reps each set on ring pull-ups
C.
One Arm DB Row
3×10/arm [9]
-superset with-
Lateral DB Raises
3×12 [9]
*+5-10lbs compared to last week on both
D.
TGUs
3×3/side (bottoms up KB) [9]
-superset with-
GHD Sit-ups
3×25
*Try to move up to next KB weight.
E.
For Time:
800m OH walk (45/25)
50 burpees to plate
* 12 min cap
Regional Prep
*Gotta give credit where it’s due. Borrowed both of these first 2 overload drills from Comp’ Train
AM
A.
6×30 Cal Row, 30sec rest between sets
B.
4x60ft HS Walk, 20 sec rest between sets
Focus on Speed
C.
10min Shoulder & Lat Mobility
PM
A.
Front Squat
5×3
*Jump 5-10lbs each set to build into a heavy set of 3. NOT a 3RM.
B.
For time:
1.5mile run
60 OHS (135, 75)
100 Butterfly Sit-ups
150 DUs
60 SDHPs (135, 75)
C.
5min R&R Row
A. 215 for two, 245 for one, good lift day felt i had more in me
B. 105
C. 60 & 20
D. 26 & done
E. 17 burpees at cap
A. 215 and 225– failed @ 235 and 243- arms were taxed from doing strict press before split jerk
B. 105
C. 60 & 20
D. 25 lbs
E. 3 burpees @ cap
A. 205# for 1
B. 75# & (12, 11, 8, 10)
Ran out of time. Will continue tonight.
A. 135,145,155,165, 175×2. Singles= 185,195,205,215,225
B. 85lb all sets
Ghds and TGUs 3 sets 25
Did yesterday’s wod 13:45 RX.
A: 185 for 3, 205 for 1
B: 95 and 7s
C: 60 and 20
D: pink and all
E: 12:00, no burpees, walked too slow?
D. 17# (can’t quite make the jump yet)
E. Time cap at 38 burpees
A. 85# x2 95,100# x 1 right shoulder felt weak so focused on form and pain free jerks.
B. DB strict press 3×10 15#
C. 25# row
D. 18# kb 3×15 ghd
E. 12:24. 44 burpees at cap