Competition (12/26/25)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds NFT:
200m Run
6 Strict Deficit HSPU (6″, 4″)
8 Strict Pull-ups

B. Weightlifting
Snatch
3 @ 55%
3 @ 65%
3 @ 70%
2 @ 75%
4×2 @ 80%

C. Strength
OHS
12min to build to heavy triple

D. Metcon
2000m Row
50 GHD Sit-ups
50 Goblet Squats (53, 35)
100 DUs
50 Deadlifts (155, 110)
50 Box Jump Overs (24, 20)

OPEN PREP

A. Gymnastics + Warmup
4 Rounds NFT:
200m Run
6 Strict HSPU
6 Strict Pull-ups

B. Strength
OHS
12min to build to heavy triple

C. Metcon
2000m Row
50 GHD Sit-ups
50 Goblet Squats (53, 35)
100 DUs
50 Deadlifts (135, 95)
50 Box Jump Overs (24, 20)

Recent Posts
  • Karlie

    A. Used ab mat for strict hspu
    B. 105# OHS 3 rep max (pr)
    C. Finished right at 25 min. Sub 1 mile 7:54 (PR) sub sit-ups for ghd
    *home WOD with children