Open Prep
*This is a BASE week for Open Programming
A.
Every 2min for 10min:
2 Snatches
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM
B.
B.
Halting Snatch Deadlift
4Γ2
*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-
4Γ5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set
D.
5 Rounds of:
200m Run
12 Deadifts (135, 95)
9 Hang Power Cleans (135, 95)
6 Shoulder to Overhead (135, 95)
Regional Prep
*This is a DELOAD week for Regional Programming
A.
Every 2min for 10min:
Power Snatch + Snatch
*Build to a moderate weight (no more than 75%) before starting clock, then maintain for all 5 sets of E2MOM
B.
Snatch Grip RDL
4Γ8
*Across. Stay moderate. This is a deload week
-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
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side between each set
D.
3 Rounds of:
Min 1: 60ft HS Walk
Min 2: 20 Pistols
Min 3: 50 DUs
Min 4: Rest
E.
5 Rounds of:
200m Run
12 Deadifts (135, 95)
9 Hang Power Cleans (135, 95)
6 Shoulder to Overhead (135, 95)
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%
-1/84% x 4
C.
Power Clean, hip
-3/50%
-3/60%
-2/70%
-2/75%
-1/80% x 3
D.
Front Squat
-5/50%
-5/60%
-5/70%
-4/77%
-4/83% x 4
E.
Clean Pull
-1/95% x 4
F.
8 Min EMOM:
40 DUs
3 T2B
2 C2B
1 Bar Muscle Up
Karlie says
Barbell
A. 70#
B. 80# x4
C. 92# x3
D. Doing these later in class WOD
E. 110#
F. Did 4 rounds, scaled bar MU to jumping ring dip and holding lockout position 5-10 seconds
Ran out of time to finish.
chris redden says
A. 80,110,125,145
B. 110,125,135,145,155,165
C. 135,145,170,185,195
D. 145,170,200,215,240
E. 250
F. Done also did leanX
Matt McDonald says
Open
A. 155 for 8 mins. Missed final 2 π
B. No go
C. Back squat 235×5 2 sets. 235×3. 225×4. Dead
D. 15:40
Renee English says
Did Granite Games wod #4 first… Deadlifts & MU.. First time getting 25 (real kipping MUs) in a wod! π
Then Barbell:
A. 65,85,90,95
B. 65,85,90,95,105,110×4
C. 85,105,125,135,140×3
D. 115,135,160,175,190×4
E. Done @ 185
Chris Hall says
Open
A 135×2 all 5 sets
B done
C 225 x5. 255×5 275×5 2 sets
D done didnt set clock
Camille Goldman says
Open
Took it light getting back after injury
A. 70#
B. 90# 4X10 easier this time
C. 95#
D. Alternates pull-ups for deadlifts
4 rounds
75# weight