Competition (01/11/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds NFT:
6 Deficit HSPU (8″, 6″)
8 Strict T2B
50 DUs

B. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row

C. Strength
Back Squat
-5/65%
-5/70%
-5/75%
-5/80%
-5+/85%
*Complete as many reps as possible at 85%

D. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
GHD Sit-ups
DB Thrusters (35, 25)
*Score is total reps

 

OPEN PREP

A. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row

B. Strength
Back Squat
-5/65%
-5/75%
-5+/85%
*Complete as many reps as possible at 85%

C. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
Sit-ups
Thrusters (45, 35)
*Score is total reps

Recent Posts
  • Sarah Schulz King

    Regional Prep Modified
    A. Did 4″ deficit and 25 DU
    B. Snatch is off, did doubles up to 105, then did EMOM at 85# to work on form
    C. Got all %’s on BS! Woot!
    D. Did 5 rds, bc that’s what class did: 228

  • chris redden

    Only did class wod. Programming wasn’t up this morning

  • Matt McDonald

    A. Done- 5″ def, 5 super strict t2b
    B. 170, 145 for EMOM 1 miss but re hit it
    C. Used own %s. Nothing boss status
    D. 176 reps

  • Karlie

    Regional
    A. Started with a blue and yellow plate for deficit hspu after first round moved to just the blue plates.
    B. 85#. Missed 90# a bunch. Can’t double under in lifters….
    C. [email protected]#
    D. 150 reps