Open Prep
A.
Every 2min for 16min:
3 Split Jerks
*Go up 5-10lbs compared to all sets last week
B.
Strict Press
4×10 [9]
*Across. Go up 5-10lbs compared to all sets last week
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips
C.
One Arm DB Row
3×8/arm [9]
*Across. Go up 5-10lbs compared to all sets last week
-superset with-
Bent Over Lateral DB Raises
3×10 [9]
*Across. Go up 5-10lbs compared to all sets last week
D.
4B Class WOD
For time:
Cash-in: 50 Pistols
4 rounds:
10 Burpees
10 Power Cleans (95/65)
*15 minute cap
Regional Prep
Rest
A. worked to 230 did last four sets at 230
B. 115, 1,1,1,2
C. 70 & 15
D. don’t know time, stopped power cleans half way in because of back
I need to take it easy for a while and let my back heal up
A. last 4 sets @ 230
B. 115
C. 70 & 15
D. Ran a mile
A- worked to 230
B- 125. 1 0 0 0
C- 70. 20
D – skipped very sore I think a train hit me Monday
(Limiting shoulder/overhead.. So class deadlifts & part D is all I did today… My butt is on fire.)
D. 6:24 Rx
A: 195 x 3
B: 100; 2,1,1,1
C: 55 looked for a 65, didn’t see. 15
D: 8:23 still sore