Competition (5/26/15)

 In Competition

Open Prep

10min EMOM:
3 Power Cleans
*Go up 5-10lbs compared to all sets last week

Back Squat
4×10 [9] *Across. Go up 5-10lbs compared to all sets last week
-superset with-
4×10 [8] *Across. Go up 5-10lbs compared to all sets last week

Back Rack Walking Lunge
3×16 [9] *8 right, 8 left
-superset with-
DB Calf Raise
3×12 [9] *Add 5-10lbs to DB weight compared to last week

GHD Sit-ups
-superset with-

4B Class WOD:
5 Rounds of:
1 minute Wall Balls (20/14)
1 minute AKBS (53/35)


Regional Prep

Athlete Specific

Recent Posts
  • chris redden

    A. worked up to 205, my back started up again
    B. went to 205 for one set, back
    C. 105 and 25
    D. done
    E. lost count around round 5

  • Brett Moore

    A. Worked up to 230
    B. 210
    D. Done
    E. ran

    • Karlie

      “E” makes me want to run too.

  • Casey Hogan

    A: hit 190
    B: knee pain
    C: knee pain
    D: one ghd rnd
    E: didn’t understand WOD. Mistakenly shemed reps to hit 120 instead of 220 my goal.
    Sore from murph, knee is alright. Quad just tight.

  • Renee English

    A. 150# pwr cleans
    B. 165,175,175,180#
    C. 105,125,125 (35#kb)

  • Stuart Stark

    A. Worked to 230#
    B. 190#
    C. 95# & 45# DBs
    D. Done
    E. 206 reps

  • Karlie

    A. Worked up to 100# but felt heavy.
    B. – not happening
    D. Done
    E. 167

  • Matt McDonald

    A. Up to 215×3, 235×1
    B. up to 185×10 superset with RDL 175lb
    C. No go
    D. Done, GHDs felt easy to bust out 20s
    E. No go