Competition (02/02/16)

 In Competition

REGIONAL PREP

A. Correctives
Scapular Wall Slides
20 total

Knee Plank w/ Rotation
10/side

B. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs

C. Weightlifting / Strength
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Pull from rack. Build to a heavy set for each movement.

D. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (45, 30)
*2min rest after each round

E. Accessory
4 Rounds of:
15 GHD Sit-ups
6-8 Glute Ham Raises

 

OPEN PREP

A. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-40ft HS Walk
Even: 40 DUs

B. Weightlifting / Strength
Every 2min for 8min
3 Push Press

Every 2min for 8min
2 Push Jerk

Every 2min for 8min
1 Split Jerk

*Pull from rack. Build to a heavy set for each movement.

C. Metcon
4 Rounds of:
500m Row
15 Burpees Over Rower
15 Dumbbell Push Press (35, 25)
*2min rest after each round

Recent Posts
  • Karlie

    A done
    B done
    C pp 95#, pj 110#, sj 120#
    D 2 rounds, ran out of time. ( sorry Sarah)

  • Sarah Schulz King

    A done
    B done
    C 115/145/160
    D 24:53
    E doing it tomorrow

  • Camille Goldman

    A. Done handstand walks better and I got my double unders :))))
    B. PP 115#, PJ 130#, and SJ 135#
    C. Done 16:45, didn’t do dumbell presses