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.
*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.
Open WOD 12.3
15 Box Jumps (24, 20)
12 Push Press (115, 80)
*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.
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)