Competition (08/25/15)

 In Competition

Open Prep

A.
Press In Jerk
5, 4, 3, 2, 1
*Build to a moderate single

B.
Split Jerk
15min to build to a heavy double

C.
Push Press
3×4 @ 84%
1×8 @ 65%

D.
4 Rounds of:
Min 1: 10 HSPUs
Min 2: Rest
Min 3: 12 C2B Pull-ups
Min 4: Rest
*Try to go unbroken on both movements

E.
10x100m Sprint
*Rest is time it takes to walk back to start

Regional Prep

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

B.
12min to build into a heavy Push Jerk double
-then-
Every 30 sec for 10min:
2 Push Jerks @ 85% of above double

C.
Power Clean
5×3 @ 75% oof Clean 1RM
-ss w-
Windmill Stick
5x2sec hold per side

D.
4 Rounds:
Min 1: 15 RKBS (106, 70)
Min 2: 15 GHD Sit-ups
MIN 3: 6-8 GHRs

E.
2 Rounds of:
50 Pistols (alt)
20 Hang Power Snatch (135, 95)
10 Muscle-ups

Barbell

A.
Jerk, back
-4/50%
-3/61%
-3/72%
-2/80%
-2/84%
-1/88% x 6

B.
Power Snatch
-4/50%
-3/60%
-3/70%
-3/75% x 6

C.
Clean Pull
-4/75%
-4/85%
-4/90% x 3

D.
10 Min AMRAP:
-20 RKBS (70/53)
-10 T2B
-5 Strict Pull Up
*Sub Ring Rows if you can’t do 5 unbroken strict pull ups.

Recent Posts
  • chris redden

    A. up to 135
    B. 245
    C. 165 & 135
    D. Done Strict HSPU for first two rounds
    E. Sprints with Cowan made it challenging

  • Camille Goldman

    A. 85#
    B. 105#, worked on clean form some
    C. 65#
    D. 2 mats all unbroken, 10 C2B strung some together first time (4 in a row)
    E. Done 11-14 seconds not sure was 100m
    Did class WOD 5 + 5
    Good night

  • Karlie

    Barbell
    A. 100#
    B. 70#
    C. 105#
    D. Class WOD strict press 4×4 55#, WOD 6+12