REGIONAL & OPEN PREP
A. Gymnastics Warmup
4 Rounds of:
Mn 1: 7 HSPUs
Min 2: 6-8 Strict T2Bs
Min 3: 40 DUs
Min 4: Rest
B. Weightlifting
Every 90sec for 8 rounds:
Snatch + Hang Snatch + OHS
*Build to a heavy complex
C. Strength
Slow Negative + Pause
Front Squat
8×2
Aim for 5-10lbs heavier than last week
D. Accessory
Russian Dips on Boxes
5×5
*Rest as needed.
E. Metcon
5 Rounds for time of:
15 AKBS (70, 53)
12 Box Jumps (24, 20)
9 T2B
Karlie says
Worked out some soreness from weekends comp.
A. Only did 4 hspu each round. Trying to get used to ab mat with 25# plates.
B. 75#, failed hang at 80#
C. FS 120#
D. Those were tough. Mine turned into negatives and using my feet to assist.
E.
Chris Hall says
A 7 7 40
B 115
C 225
D done
E 9:23
Matt McDonald says
A. Done
Class
Hang snatch= 185 pr
Wod w/ 1.5pood= 7:30. Added an extra round for “fun”
Camille Goldman says
A. Done, didn’t do T2B double unders better finally
B. 85#
C. 115#
D. Skip
E. Class WOD 8:37
My forearms 😫