Competition (02/08/16)

 In Competition

REGIONAL PREP

A. Correctives
Knee Plank w/ Reach
20 (alt)

Glute Bridges
30

B. Gymnastics
10min Alt EMOM:
Odd: 30 DUs
Even: 10 HSPU (Games Standard)
*Stand toes touching wall, arms extended, thumbs together, measure 3″ from wrist down to line.

C. Weightlifting
Snatch, above knee
6×3
*build to a mod/heavy triple

D. Metcon
With a Partner
21-15-9-15-21 of:
Goblet Squat (70, 53)
RKBS (70, 53)
GHD Sit-ups
*A:B:A:B format. 12min cap.
*If you don’t have a partner rest 1:1

E. Strength
Back Squat
5 @ 50
5 @ 60
5 @ 70

F. Conditioning
Air Bike
10 Rounds:
20sec sprint
40sec rest

 

OPEN PREP

A. Correctives
Knee Plank w/ Reach
20 (alt)

Glute Bridges
30

B. Gymnastics
10min Alt EMOM:
Odd: 30 DUs
Even: 10 HSPU (Games Standard)
*Stand toes touching wall, arms extended, thumbs together, measure 3″ from wrist down to line.

C. Metcon
With a Partner
21-15-9-15-21 of:
Goblet Squat (53, 35)
RKBS (53, 35)
GHD Sit-ups
*A:B:A:B format. 12min cap.
*If you don’t have a partner rest 1:1

D. Strength
Back Squat
5 @ 50
5 @ 60
5 @ 70

Recent Posts
  • Sarah Schulz King

    Regional: A & B done
    C 35, 65, 75, 85, 95, 105
    D @35# with Karlie, 14:25 (at 21s of RKBS at cap)
    E 105, 125, 145 x 7
    F done