Competition (08/18/15)

 In Competition

Open Prep

A.
Every 2min to 10min:
2 Split Jerk
*Build to a heavy double before starting EMOM, then maintain for all 6 sets
Aim for 5-10lbs heavier than last week’s doubles

B.
Push Press
4×4 @ 82%
1×10 @ 62%

C.
10min Alt EMOM:
Odd: 7-9 HSPUs
Even: 13-15 T2B
*Try to go unbroken on both movements

D.
15 Min AMRAP of:
200m Run
15 Box Jumps (24, 20)
5 Power Snatches (155, 110)

Regional Prep

A.
Press In Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Every 2min for 8min:
2 Split Jerks
*Build to a heavy double
Every 2min for 8min:
1 Split Jerk
*Build to a heavy single

C.
Every 90 sec for 6 rounds:
5 TnG Power Cleans
*Build to a heavy set. Focus on speed and no pauses at hip
-ss w-
Stoney Stretch
30/sec per side
*Between sets

D.
4 Rounds of:
Min 1: 50 DUS
Min 2: 50 ft HS Walk
Min 3: 2 Legless Rope Climbs (15)
Min 4: Rest

E.
For time:
1mile run
100 Wall Balls (20, 14)
50 Deadlifts (155, 105)
20 Muscle-Ups

Barbell

A.
Jerk
-4/50%
-3/60%
-3/70%
-2/78%
-2/84%
-1/88% x 5

B.
Power Clean, below knee
-3/50%
-3/60%
-3/70%
-2/77%
-2/82%
-2/86% x 3

C.
Snatch Pull, 6s Down
-4/80%
-3/90%
-2/100%
-1/110% x 3

D.
10x:
-100m Row Sprint
*1:1 Work:Rest Ratio

Recent Posts
  • Sarah Schulz King

    Barbell:
    A: 5×[email protected] 145
    B: 3×[email protected] 125
    C: 3×[email protected] 132
    D: subbed run for row, slowest time 21 seconds, fastest 19 seconds

  • Chris Hall

    Reginal
    A worked to 155
    B worked to 205 worked to 245
    C skipped
    D skipped
    E 26:19

  • Matt McDonald

    Need to burn it up today.
    Open Wod. 3 rds + run, box jumps and 2 snatches.
    Rest 5 mins then

    Regional Wod
    31:44 rx. Hard Wod, I questioned my reason for living during the deads.

    • Karlie

      But did you die?

  • Karlie

    Barbell
    A, b, c worked up to 100# on all
    D. Class WOD

    • Matt McDonald

      Thanks for in depth details on your werk. 😏

      • Karlie

        Haha I was busy!