Competition (07/06/15)

 In Competition

Open Prep

A.
Every 2min for 10min:
2 Squat Cleans
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-superset with-
Windmill Stick
30sec per side between each set

B.
Back Squat
4×8 [9] *Increase load 5-10lbs compared to load week.
-superset with-
Single Leg KB RDL
4×8/side [8]

C.
Back Rack Walking Lunge
4×10 (5/leg) [9] -superset with-
3x1min Stoney Stretch

D.
4 Rounds of:
Min 1: ME HS Walk
Min 2: 18 Pistols (alt)
Min 3: ME L-Sit (parallette
Min 4: Rest

Regional Prep

A.
Every 2min for 10min:
Power Snatch + Snatch + OHS
*Build to a heavy complex before starting clock, then maintain for all 5 sets of E2MOM

B.
Snatch Deadlift
4×4
*Across. Pause for 2 sec below knee, above knee, and mid thigh
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold.

C.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

D.
10min alt EMOM:
Odd: ME HS Walk
Even: 18 Pistols (alt)

E.
Heavy Helen
3 Rounds for time of:
400m Run w/ Sandbag (50, 30)
21 AKBS (70/53)
12 C2B Pull-ups

Barbell

A.
Snatch Push Press + OHS
-4+1/40%
-3+1/55%
-2+1/65%
-1+1/75%

B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Lift off to just below the knee.

C.
Power Clean, hip
-3/50%
-3/60%
-3/70%
-3/75% x 4
*Power clean from hang position at the hip.

D.
Front Squat
-5/50%
-5/60%
-5/70%
-5/75%
-5/80% x 5
-8/65% x 1

E.
Clean Pull
-3/85% x 4
*Keep hands on the bar for the entire set.

F.
8 Min AMRAP:
-50 ft Handstand Walk
-10 Ring Row

Recent Posts
  • Karlie

    A. 35,50,55, 65#
    b. 55, 60, 65, 70, 75# x4
    c. 55, 70, 80, 85# x4
    d FS 65, 75, 90, 95, 5×5 @ 105#
    e. –
    F. 4 rounds (went unbroken 25 ft most rounds)

  • Matt McDonald

    Open
    A. 205 all sets. Going 2 tires wide next week this felt easy
    B. 225. Hard
    C. No go
    D. Didn’t log scores here just stayed busy.
    Class wod. = DNf. Kilt me bad. Feeling stronger but burpees still wipe me out

  • Sarah Schulz King

    A. 55, 65, 75, 85
    B. 65, 75, 85, 95
    C. 70, 80, 85, 90, 100, then dropped down to 95 x3
    D. 85, 100, 115, 125, 140×5 (kinda, I failed my last rep of last set), 85
    E. 105
    F. Ran out of time!

  • chris redden

    A. 80,110,125,145
    B. 110,125,135,145,155
    C. 135,145,155,165
    D. 145,170,200,215,230,185
    E. 220
    F. Did heavy Helen. C2B unbroken