Open Prep
A.
10min EMOM:
3 Power Cleans
*Go up 5-10lbs compared to all sets last week
B.
Back Squat
4×10 [9]
*Across. Go up 5-10lbs compared to all sets last week
-superset with-
RDL
4×10 [8]
*Across. Go up 5-10lbs compared to all sets last week
C.
Back Rack Walking Lunge
3×16 [9]
*8 right, 8 left
-superset with-
DB Calf Raise
3×12 [9]
*Add 5-10lbs to DB weight compared to last week
D.
GHD Sit-ups
3×20
-superset with-
GHR
3×10
E.
4B Class WOD:
5 Rounds of:
1 minute Wall Balls (20/14)
1 minute AKBS (53/35)
Regional Prep
Athlete Specific
chris redden says
A. worked up to 205, my back started up again
B. went to 205 for one set, back
C. 105 and 25
D. done
E. lost count around round 5
Brett Moore says
A. Worked up to 230
B. 210
C-
D. Done
E. ran
Karlie says
“E” makes me want to run too.
Casey Hogan says
A: hit 190
B: knee pain
C: knee pain
D: one ghd rnd
E: didn’t understand WOD. Mistakenly shemed reps to hit 120 instead of 220 my goal.
Sore from murph, knee is alright. Quad just tight.
Renee English says
A. 150# pwr cleans
B. 165,175,175,180#
C. 105,125,125 (35#kb)
Stuart Stark says
A. Worked to 230#
B. 190#
C. 95# & 45# DBs
D. Done
E. 206 reps
Karlie says
A. Worked up to 100# but felt heavy.
B. – not happening
D. Done
E. 167
Matt McDonald says
A. Up to 215×3, 235×1
B. up to 185×10 superset with RDL 175lb
C. No go
D. Done, GHDs felt easy to bust out 20s
E. No go