Competition (02/10/16)

 In Competition

REGIONAL PREP

A. Corectives
Scapular Wall Slides
20

HK BU KB Press
15/arm

Banded Good Mornings
20

B. Gymnastics + Warmup
10min Alt EMOM:
Odd: 20-30ft HS Walk
Even: 3-5 Box Jumps (38″, 30″)

C. Strength
Deadlift
-5/50%
-5/60%
-5/70%

D. Metcon
15-12-9-6-3 of:
Hang Power Cleans (135, 95)
STOH
T2B
RX+ 155, 105
*16min cap

E. Conditioning
2 Rounds:
Air Bike – 2min max cal
-rest 1min-
DU – 2min max reps
-rest 1min-
Burpees – 2min max reps
-rest 1min-

 

OPEN PREP

A. Corectives
Scapular Wall Slides
20

HK BU KB Press
15/arm

Banded Good Mornings
20

B. Metcon
15-12-9-6-3 of:
Hang Power Cleans (135, 95)
STOH
T2B
RX+ 155, 105
*16min cap

C. Conditioning
2 Rounds:
Air Bike – 2min max cal
-rest 1min-
DU – 2min max reps
-rest 1min-
Burpees – 2min max reps
-rest 1min-

Recent Posts
  • Sarah Schulz King

    A done
    B done 5 BJ @ 30 each time
    C 125, 155, 175
    D 16:13 RX+ (3 t2b left at cap)
    E 14/63/22 then 15/75/25

  • Brent Newell

    a. Done

    C. 8:13rx+

    D. Doing later – ran out of time

  • Karlie

    A done
    B 24 inch box, tried 30 but bailed
    C 115,135,160#
    D Rx 16:18
    E done
    Partner hspu 150 split between us