Competition (01/27/16)

 In Competition

REGIONAL PREP & OPEN PREP

A. Correctives
Banded Wall Walks
20/side (alt)

Down Dog Calf Stretch
20/side (alt)

B. Gymnastics + Warmup
3 Rounds of:
30 ft HS Walk
15 GHD Med Ball Sit-ups (20, 14)
15 Lateral Line Hops (R)
15 Lateral Line Hops (L)
*Lateral line hops = one leg side to side over a 4-6″ line. 

C. Strength
Back Squat
5 @ 65%
5 @ 75%
5+ @ 85%
*5+ = Complete as many reps as possible at 85%.

D. Bulgarian Split Squat
4×8/leg
*Across
-ss w-
One Leg RDL
4×8/leg

E. Partner WOD
22min AMRAP:
50 Wall Balls (20, 14)
50 Burpees
50 Box Jump Overs (24, 20)
50 RKBS (70, 53)
*1 partner working at a time. Reps must be in order but can be split however the team chooses

 

Recent Posts
  • Sarah Schulz King

    Did A & B with shoulder taps subbed for walking
    C worked up to 170×5- actually did 85%-yay!
    D with 18# KBs for BSS and 1 KB for RDL
    E with Karlie 2+132!

  • Karlie

    A done
    B max walks 30 plus ea unbroken
    C 105, 115, 130#
    E. W Sarah 2+132