Competition (12/29/15)

 In Competition

REGIONAL PREP

A. Gymnastic + Warmup
Handstand Practice
2 Rounds:
10 Cal Row
30sec HS Hold (on wall)
10 Cal Row
20 HSPU
10 Cal Row
50ft HS Walk

B. Strength
Bench Press
5×5
*Across. 85% ME.

C. Weightlifting + Barbell Conditioning
Power Clean
12min to build to a heavy double

-rest 4min, then-

8min EMOM:
20 DUs
5 Hang Power Cleans
*Score is weight used

D. Conditioning
5 Rounds for time:
200ft Farmers Carry (70, 53)
12 Ring Dips

OPEN PREP

A. Gymnastic + Warmup
Handstand Practice
2 Rounds:
10 Cal Row
30sec HS Hold (on wall)
10 Cal Row
10 HSPU
10 Cal Row
30ft HS Walk

B. Weightlifting + Barbell Conditioning
Power Clean
12min to build to a heavy double

-rest 4min, then-

8min EMOM:
20 DUs
5 Hang Power Cleans
*Score is weight used

C. Conditioning
5 Rounds for time:
200ft Farmers Carry (70, 53)
12 Ring Dips

Recent Posts
  • Karlie

    Open
    A. Done but did max hs walk each round 30-50ft unbroken
    B. 110# double. Failed 115# 2nd rep
    C. 85#

  • Camille Goldman

    A. Done one mat
    B. 5×5 75# been a long time since Bench Press
    C. Class WOD 85#
    D. Class 150# felt good
    E. Skip

    These are taking me forever – slow