Competition (02/09/16)

 In Competition

REGIONAL PREP

A. Correctives
Shoulder Sweeps
15/side

Down Dog Calf Stretch
30 alt

B. Gymnastics + Warmup
4 Rounds:
200m Run
10 Pistols
2 Legless Rope Climbs (14′)

C. Weightlifting
Push Jerk
6×3
*build to a mod/heavy triple. pull from rack. bring back to shoulder

D. Strength / Accessory
DB Push Press
4×8
*Across
-ss w-
DB Row
4×8/arm
*Across

E. Metcon
5 min AMRAP
15 Box Jumps (24, 20)
15 HR Push Ups

-rest 2 minutes-

5 min AMRAP
15 Pull Ups
15 Burpees

RX+ – 5 Muscle Ups, not 15 pull ups

F. Conditioning
For time:
4,000m Row

 

OPEN PREP

A. Correctives
Shoulder Sweeps
15/side

Down Dog Calf Stretch
30 alt

B. Weightlifting
Push Jerk
6×3
*build to a mod/heavy triple. pull from rack. bring back to shoulder

C. Metcon
5 min AMRAP
15 Box Jumps (24, 20)
15 HR Push Ups

-rest 2 minutes-

5 min AMRAP
15 Pull Ups
15 Burpees

RX+ – 5 Muscle Ups, not 15 pull ups

D. Conditioning
For time:
4,000m Row

Recent Posts
  • Sarah Schulz King

    Regional
    A & B done legless climbs were ~10ft
    C 85, 95, 105, 115, 125, 135 x 3
    D 30# DB
    E 3+17, 2+0 RX+
    F haha- sorry Case, not today.

    • Camille Goldman

      Good job!

  • Karlie

    Regional
    A B done. Reg rope climbs and pistols in nanos a success
    B 65,75,85,95,105, 110#x3
    C. 30#
    D 4+2 & 2+17 did pull-ups, muscle ups just weren’t happening.
    E I rowed 1500 m but got off rower every 250m and did 5 burpees over rower so I wouldn’t hate life on rower.

  • Camille Goldman

    A. Class
    B. Loving push jerks right now worked up to 120#
    C. Class 4 + 15 and 3+2
    D. Never rowed a 4000m, I hate rowing. It wasn’t that bad though. Pretty sure this time is awful 18:00 😅.