Competition (06/07/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics + Warmup
5 Rounds of:
5 Supine Ring Rows
10 Stall Bar Lat Stretch (5 per side)
*Use a bar in j-cups to mimic stall bar. Be sure you’re pulling bar into/toward rig.

B. Strength
Weighted Pull-ups
5×5
*Pick a load that will allow you to get 5 UB reps each round. If this means not adding a load, that’s fine. 2min rest between rounds. Maintain hollow body position.

C. Metcon
Open WOD 12.3
18min AMRAP:
15 Box Jumps (24, 20)
12 Push Press (115, 80)
9 T2B
*Warm-up calves and achilles thoroughly before starting AMRAP. Aim for a consistent pace throughout the 18min. Learn to do touch-n-go box jump reps by resting / gathering yourself on top of the box and spending as little time on the ground as possible.

D. Accessory
3 Rounds NFT:
10 Bent Over Barbell Rows (Light to Moderate Load)
20 GHD Sit-Ups
30 Banded Good Mornings
40 Double-Unders (for technique)

Recent Posts
  • Josh Sampson

    A. Done
    B. No weight
    C. 6+27 95# Rx the rest
    D. 75# then 95#, Abs super sore from GHDs last week so I only went to parallel on those felt like they were gonna rip apart when I threw my hands back, done, and unbroken dubs.

  • chris redden

    A. Done
    B. 55lbs
    C. didn’t keep track. i did box step ups with 20lb dumb bells instead. i did enough box jumps at T2B on Sunday
    all S2OH and T2B unbroken
    D. done

  • Sarah Schulz King

    A. Done
    B. 15, 20, 26×3- felt weaker than last week
    C. 7+28, no PR… had to lose my shoes, guess I need new shoes
    D. Coming back at 2:30 for this

  • Karlie

    A done
    B not my day did some no weight and some with 5/10#
    C 7+18 no PR (8+15 in Feb)
    D ran out of time but will squeeze in today.

  • Matt McDonald

    A. Done
    B. 25,35,45,1.5pood,2pood,2pood+5lbx4
    C. 8+9
    D. No go.

  • Camille Goldman

    A. I miss the gymnastics warm-ups
    B. Strict press instead my hands are bleeding 5 x 5
    C. 8 + 10 no pr my hands hurt too bad
    D. Done 75#
    Someone not naming names left their barbell out
    Chris Hall and BV! I put it away-
    I like the picture Logan 💪🏻!