Open Prep
A.
Every 2min for 8min:
2 Above Knee Snatch
Every 2min for 8min:
1 Above Knee Snatch
*Full squat snatch. Build to a heavy single
B.
Front Squat
4×8 [9]
*Go up 5-10lbs compared to all sets last week
-superset with-
Good Mornings
4×10 [7]
*Go up 5-10lbs compared to all sets last week
C.
Stationary Dips
3×20 [9]
-superset wtih-
Barbell Curls
3×10 [9]
*Go up 5-10lbs compared to all sets last week
D.
21-15-9 of:
Power Cleans (135, 95)
T2B
Burpees (to a 6″ target)
chris redden says
A. 145 for 2 175 for 1 failed 185
B. 205 & 115
C. done & 80
D. did class WOD 44sec slowest
Casey Hogan says
A: 135 for 2, 145 for 1, many misses 155
B: knee pain, skipped fs
C: done and 65
D: 13:47
I’m off to Italy tomorrow through next week! All are invited! Btw, I now weigh 176 through two cycles of Comp. 🙂 compared to 168 after paleo challenge. I’ve achieved what I wanted to do in a short period with this programming! I don’t have any plans for a competition. Should I get back into regular class WODs after Italy and some pool programming?
Matt McDonald says
A. 95,105,115,125x2s. Singles= 135,145,155fail,165fail.
B. front squats feel heavy. Did what I could. No sets of 8
C. Done. 65lb curls
D. Class wod. :49 secs slowest