REGIONAL PREP
A. Gymnastics + Warmup
3 Rounds of:
6-8 MUs
20 Pistols (alt)
40 DUs
*Aim for big/UB sets on MUs
B. Weightlifting
Every 2min for 12min:
3 Push Jerks
*Across. Pull from ground.
C. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
4×3 @ 85
D. Metcon
10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
C2B Pull-ups
E. Conditioning
2 Rounds
27 Cal Row
21 Cal Row
15 Cal Row
9 Cal Row
*Rest between each attempt. 1:1 work/rest ratio
OPEN PREP
A. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
4×3 @ 85
B. Metcon
10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
C2B Pull-ups
C. Conditioning
2 Rounds
27 Cal Row
21 Cal Row
15 Cal Row
9 Cal Row
*Rest between each attempt. 1:1 work/rest ratio
Camille Goldman says
A. Pistols and DU done did MU practice yesterday
B. 95# and some strict press work (strict press bad shape)
C. Class 150#
D. Class WOD 5 + 15 shoulda done C2B
E. 60 cal row
That was a lot!