Competition (01/18/16)

 In Competition

REGIONAL PREP

*Adding in recommended correctives and mobility for each day (it will most often be section A). General warmup and ROM should still be completed prior.

A. Correctives
Shoulder Sweeps
15/side

KB Arm Bar Row
15/side

B. Gymnastics + Warmup
4 Rounds NFT:
3 Skin the Cats
6 Candle Sticks
20sec Handstand Hold
*Freestanding on HS Hold if possible. Accumulate 30sec if not able to complete UB

C. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section

D. Weightlifting
Snatch
12min to build to a heavy single
*Training single.

E. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar

F. Conditioning
10min EMOM:
20sec Max Cal Row

 

OPEN PREP

A. Correctives
Shoulder Sweeps
15/side

KB Arm Bar Row
15/side

B. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section

C. Weightlifting
Snatch
12min to build to a heavy single
*Training single. 

D. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar

Recent Posts
  • Sarah Schulz King

    Regional
    A did HS against wall, but tried to hold feet away from wall for 10-15 sec each time
    B 105 x 3
    C 110- in class and 12 min is just too quick for me!
    D did as partner WOD in 12 class- 7+10
    E 70 total calories

  • Matt McDonald

    Regional
    A. Done
    B. No go
    C. 95,115,135,145 all easy excited to try a 1rm soon
    D. 190 PR
    E. Screwed it up did 8 min AMRAP 7 and 7. 7 +2 reps Good wod tho
    F. No go. Did a few sets of barbell curls

  • Karlie

    A. One
    B. 10 sec hold was my best
    C. 55#
    D. 90#
    E. Class WOD with Katie 7+12

  • Camille Goldman

    A. Done
    B. Skipped – ran out of time
    C. 80#
    D. 100# PR
    E. Class WOD with Sarah 7 + 10, I did 8 burpeess instead oops
    F. 70 total Calorie row with Sarah