Competition (04/24/15)

 In Competition

Open Prep

A.
Every 2min for 14min:
2 Hang Cleans
*No hook no feet. Build into a moderate weight and maintain for all 7 sets.

B.
CGBP
4×12 [8] -superset with-
Strict Pull-ups
4xME

C.
DB Fly
4×12 [8] -superset with-
Supine Pause Ring Rows
4×10 [8] *2 sec pause at top

D.
Strict T2B
4xME
-superset with-
Walking Lunge
4x200ft

E.
4B Class WOD:
“Grace”
30 C&J for Time (135/95)
* 10 minute cap

Regional Prep

Snatch
Build into 70% of 1RM
-then-
C&J
Build into 70% of 1RM

B.
OHS
12 min to build into a heavy single

C.
5 Rounds NFT:
8 Weighted Pistols (alt, 35, 26)
1 Zig/Zag Handstand Walk
*Setup 6 cones 10ft apart in a zig/zag fashion. Start at the first cone and finish at the last.

D.
Diane
21-15-9 of:
Deadlifts (225, 155)
HSPU

E.
10min EMOM:
100 ft sled pull sprint (90, 75)

Recent Posts
  • chris redden

    A. skipped because of weightlifting competition tomorrow
    B. 155 and 8
    C. 25LB dumbelss, done
    D. 8 and done
    E. skipped

  • Brett Moore

    B. 135 for 2, 125 for 2, 3 strict PU’s
    C. 25 lb dumbbells
    D.abs to sore from GHD earlier in the week. 1 T2B

  • Stuart Stark

    A. #205
    B. #135 (12-8-10-10)
    C. 25s
    D. 6-7-7-8
    E. 2:52. PR by :37

  • Matt McDonald

    A. Skip
    B. Done 125lb 8 reps last 2 reps
    C. Done
    D. Done
    E. 2:56 pr by 10 secs

    • Stuart Stark

      AWESOME!