Competition (06/24/16)

 In Competition

2017 REGIONAL & OPEN Prep

*We’ll be tackling Granite Games WOD 4 today and WOD 3 tomorrow. Only get in the extra strength work today if strength is your #1 priority and you didn’t go to that “dark place” in the OHS & T2B metcon. Warm-up WELL for the metcon. Shoulder & T-Spine mobility to start; then complete 2-3 rounds of 5&5 with building intensity before starting the WOD (after movement specific warmup). This is to warm transitions and get your heart rate up to near metcon level… Rest 3-4 minutes and then complete WOD!

A. Granite Games WOD #4
5-10-15-20-15-10-5 of:
OHS (115, 75)
T2B

*See full standards here

B. Metcon Recovery
5min R&R Air Bike
25 Palms up band pull apart
25 Palms down band pull apart

C. Front Squat
5×4
*Make 10lb jumps to build to a heavy set of 4. 

Recent Posts
  • Josh Sampson

    A. Did rowing and wall ball wods instead. May try this one tomorrow morning.
    B. Band pull aparts.
    C. Hatch Squat Programming before the WODs. Talk about a leg day.

  • Sarah Schulz King

    A 12:08
    B done
    C work up to 165#

  • Casey Hogan

    A:13:24. Should have prepped hands better.

  • Matt McDonald

    A. 14:44

  • Chris Hall

    Did front squats 135# and GHD
    5-10-15-20-15-10-5. 11:02
    Still babying shoulder

  • Camille Goldman

    A. 12:25 that was horrible after rowing and wall balls!
    So much sweating today! My grip was awful on T2B.

  • Karlie

    A 12:12 loved it!
    B done
    C worked up to 125#

  • Lloyd Tharp

    A. 10:40
    C. Worked up to 255