Competition (11/23/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics Warmup
4 Rounds of:
Mn 1: 7 HSPUs
Min 2: 6-8 Strict T2Bs
Min 3: 40 DUs
Min 4: Rest

B. Weightlifting
Every 90sec for 8 rounds:
Snatch + Hang Snatch + OHS
*Build to a heavy complex

C. Strength
Slow Negative + Pause
Front Squat
8×2
Aim for 5-10lbs heavier than last week

D. Accessory
Russian Dips on Boxes
5×5
*Rest as needed. 

E. Metcon
5 Rounds for time of:
15 AKBS (70, 53)
12 Box Jumps (24, 20)
9 T2B

Recent Posts
  • Karlie

    Worked out some soreness from weekends comp.
    A. Only did 4 hspu each round. Trying to get used to ab mat with 25# plates.
    B. 75#, failed hang at 80#
    C. FS 120#
    D. Those were tough. Mine turned into negatives and using my feet to assist.
    E.

  • Chris Hall

    A 7 7 40

    B 115
    C 225
    D done
    E 9:23

  • Matt McDonald

    A. Done
    Class
    Hang snatch= 185 pr
    Wod w/ 1.5pood= 7:30. Added an extra round for “fun”

  • Camille Goldman

    A. Done, didn’t do T2B double unders better finally
    B. 85#
    C. 115#
    D. Skip
    E. Class WOD 8:37
    My forearms 😫