Regional 1: May 17-19
1. 5 RFT:
5-4-3-2-1 Deads, 345/225
10 Box Jumps, 30/24
Rest 4 hours
2. OTM x 12
Odd: 3 OHS, 85% of previous 3RM - from the ground.
Even: 4 Burpee Muscle ups
Regional 2: May 24-26,
1. 3 RFT:
15-12-9 Deads, 335/225
15 Box Jumps, 30/24
2. OTM x 16
Odd: 3 OHS, 85% of previous 3RM - from the ground.
Even: 3-4 Burpee Muscle ups
Regional 3: May 31-June 2 & Regional 4: June 7-9
1. 3 RFT:
18-15-9 Deads, 335/225
15 Box Jumps, 30/24
2. OTM x 20
Odd: 3 OHS, 85% of previous 3RM - from the ground.
Even: 3-4 Burpee Muscle ups
For the other regions, one session? Two sessions?
ReplyDeleteyour choice.
ReplyDeleteDidn't want my hamstrings anyway
ReplyDelete1. Did the 5-4-3-2-1 deads and 10 box jumps
ReplyDelete4:42rx
2. Knees bugging this morning so I couldn't overhead squat. Instead, I did an AMRAP 12: 5 db snatch (L) 5 db snatch (R) 60# & 5 burpee ring muscle-ups.
Managed to get 6 + 11 reps.
Sorry to bug you Ben, but what is the ON/OFF schedule this week? particularly for regional 2.
ReplyDelete1) 4:44
ReplyDelete2) Right wrist is killing so did 100kg backsquats instead of OHS. Other than that, DONE SON!
17-19 May Region, sorry.
DeleteRegional 3
ReplyDelete1- 18:24 started at 335 but had to drop the weight to 295 as I went along.
2- 175#, 3 burpee muscle ups
DeleteAs I'm not going to Regionals I chose to do the work for Regional 2.
ReplyDelete15-12-9
Deadlifts @ 150kg
Box jumps @ 30"
7:34
EMOM work
3 OHS @ 80kg (in nanos)
3 burpee muscle ups
Should have read the workout closer as I did 15-12-9 box jumps instead of the programmed work
DeleteSo did I Mike
DeleteFollowing Regional #1
ReplyDelete1. I used 225...so it was pretty brutal for me. Took me a little over 10 minutes. Not sure on the exact time.
2. Subbed the following for MU: 2 CTB, 3 Dips
OH Squats w/ 120 lbs
Following Regional #1, but only did #1:
ReplyDelete7:39 using 335lb. That is 10lbs off my 5 (which is my 1) rep max so that is definitely what slowed me down.
No #2 today.
Region 2:
ReplyDelete1. Misread the WOD and did 15-12-9 both DL and BJ. DL is a goat so I took my time and worked through.
-6:15
2. 215# OHS / 3 MUs. Did not miss anything
Regional 2:
ReplyDelete2.
- 185# OHS, no misses
- MU went 4-4-4-4-4-4-2-2
1.
- just did some deadlifts at 185# and some box jumps with a low intensity
- Deads don't feel good on my old hip muscle pull, all other events are fine so I'm considering just sitting out of the deadlift WOD, since I don't see any minimum work requirement for it
I took this opportunity to catch up since I'm taking tomorrow off, even though my low back and hip is seriously worn out.
ReplyDelete1. I did the regional WOD instead.. 21-15-9 of 315lb DL an 30" box jumps. 10:53. Only had the set of 15s done at 8 min mark. The deads smoked me.
2. After about 20 min rest, I tried to do OTM OHS x 3 and burpees muscle ups, but could barely do a single MU. Guess the recovery day was in there for a reason.. Damn.
I did 21-15-9 d/l and box jump at 175 today
ReplyDeleteTook 6 minutes
I am dreading this wod at regionals ... 205 is gonna be singles for me :(
Regional 1
ReplyDelete1) 3:29
2) 153#wasn't able to do EMOM exactly, had to take a minute going from MU back to OHS