Competition (02/22/16)

 In Competition

REGIONAL PREP

*The Open starts this week. We’ll be programming Open WODs on Fridays. We’ll be doing lower volume the rest of the week and deloading as the week progresses to plan / prepare for the Open WOD.

A. Correctives
2 Rounds of:
10 Monster Walks / side
10 Goblet Squats
10 “Squat Therapy” Squats

B. Gymnastics + Warmup
4 Rounds NFT:
4 Muscle-ups
8 GHD Sit-ups
8 GHD Hip Ext

C. Barbell Conditioning
8min EMOM:
6 Bar Facing Burpees
2 Power Snatches
*Across. Score is weight used

D. Strength
Front Squat
5-5-5-3-3-3
*Build to a mod/heavy set of 5, then mod/heavy set of 3

E. Conditioning
4 Rounds of:
Min1: ME Wall Balls (20, 14)
Min2: Rest

 

OPEN PREP

A. Correctives
2 Rounds of:
10 Monster Walks / side
10 Goblet Squats
10 “Squat Therapy” Squats

B. Strength
Front Squat
5-5-5-3-3-3
*Build to a mod/heavy set of 5, then mod/heavy set of 3

C. Conditioning
4 Rounds of:
Min1: ME Wall Balls (20, 14)
Min2: Rest

Recent Posts
  • Sarah Schulz King

    Regional
    A done
    Modified B, hand ripped bad
    C 100#
    D 155 x 5, 165 x 3, failed 3rd rep at 175 and then 170
    E 104

  • Camille Goldman

    A. Done
    B. Ring MU band practice rest done
    C. 85#
    D. 140 x 5 155 X 2 150 X 3
    E. 103