Competition (01/29/16)

 In Competition

REGIONAL PREP

A. Correctives
Kneeling Box Stretch
90sec total

Goblet Squats
15

HK KB Press
15/side

B. Gymnastics + Warmup
4 Rounds:
Min1: 10 C2B Pull-ups
Min2: 10 HSPUs
Min3: 10 Pistols

C. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple

D. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap

E. Conditioning
6 Rounds:
Min 1: 15sec ME Air Bike
Min 2: 12 Burpees

 

OPEN PREP

A. Correctives
Kneeling Box Stretch
90sec total

Goblet Squats
15

HK KB Press
15/side

B. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple

C. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap

Recent Posts
  • Chris Hall

    A done
    B done
    C 205
    D 11:20 with Nae Nae
    C done
    Worked out at East

  • Karlie

    A done
    B done except took a break after I fell on box coming off rig 3rd rd. skipped last set of pistols.
    C. 85#
    D. 13:58
    E. Done burpees in 30-34 sec each time
    Sarah and I did 10 sets alternating of 10 unbroken t2b