REGIONAL PREP
A. Gymnastics + Warmup
4 Rounds NFT:
6 MUs
8 DB Thrusters (50, 35)
10 T2B
B. Weightlifting
Push Jerk
3 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
3×2 @ 85%
8 @ 75%
C. Metcon
5 Rounds for time of:
15 Burpee BJOs (24, 20)
20 Wall Balls (20, 14)
30 DUs
D. Conditioning
8x500m Row
*2min rest between attempts. Hold with 5 sec on each attempt.
OPEN PREP
A. Weightlifting
Push Jerk
3 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
3×2 @ 85%
8 @ 75%
B. Metcon
5 Rounds for time of:
15 Burpee BJOs (24, 20)
20 Wall Balls (20, 14)
30 DUs
C. Conditioning
5x500m Row
*2min rest between attempts. Hold with 5 sec on each attempt.
Open
A. 60,70,85,90,95 (3×2), 85 (8x)
B. 20:50 wall balls slowed me down. Dubs were unbroken or close to it.
C. Ran out of time
A. 4 rounds of 5 MU kipping practice and 5 ring dips
B. 3 @ 85, 3 @ 95, 2 @ 100, 2 @ 105, 3 x 2 @ 110, 5 and 3 @ 100
C. Class WOD Rx+ 17:48
D. Class row warm up only
Exhausted
A. Done did 3MU
B. 200 for 3 last set at 175
C. 15:06
D. Wod was enough cardio