Open & Regional Prep
A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate
B.
Weightlifting
Every 2min for 16min:
2 Push Jerk
*Pull from blocks. Build to a heavy double
C.
Weightlifting
Power Clean
5×2
Build to a heavy double
-ss w-
Plank w/ Reach
5×8/side
D.
8 Rounds of:
200m Run
3 Power Snatch (135, 95)
5 Burpees over bar
*Sprint Each Round. 2min rest between rounds
Barbell
A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75% x 4
B.
Power Snatch, hip
-4/45%
-3/55%
-3/63%
-3/68% x 4
C.
Snatch Pull to Hip
-3/85%
-3/95% x 4
D.
10 Min AMRAP:
-1 Ring T2B
-1 Muscle Up
-1 Ring Dip
-or-
10 Min AMRAP:
-3 Strict T2B
-3 Strict Pull Up
-3 Strict Ring Dip
chris redden says
A. worked to 155
B. worked to 215
C. worked to 205
D. 1:15-1:17 per round, tap and go on snatches.
Matt McDonald says
How’s your back? Mine still toast
Casey Hogan says
A: 140
B: 185 x 2 sets
C: 175 bicep
D: class metcons 1:35 row. Felt good but slow start. 65 burpees
Autumn Crosier says
Open & Regional Prep
A. 80 pounds [5@55, 4@60, 3@65, 2@75, 1@80]
B. 95 pounds [55, 65, 65, 70, 75, 80, 85, 90]
C. 115 X 1 [85, 95, 105, 115 (failed on second), 115 (failed on second)]
D. Substituted 200M for 25 DUs & used 65# – got through 3 rounds before parking meter ran out :X time was too slow to post anyways!
Matt McDonald says
Did mainsite 5×5 thrusters then
B. Built to 235×2! No touch n go, just reset quickly
Did class
Strict press almost hit 170, I’ll get it next time
500m row 1:35 pr
57 burpees
Karlie says
A. Skipped so I could PR strict press 70#
B. 55#
C. 95#
D. Didn’t do correct. Prob 5 rounds. After 2 rounds of dips they went south.
Class WOD
PR 500m row. 2:00
5 minutes of burpees 89reps