Competition (02/16/15)

 In Competition

REGIONAL PREP

A. Correctives
Table Stretch
2min/side

Knee Plank w/ Reach
2×20 (alt)

B. Gymnastics + Warmup
4 Rounds of:
3 Skin the Cats
12 Pistols (alt)
48 DUs

C. Strength
Deadlift
5-5-3-3-1-1-1
*2-3min rest between sets. Build to a heavy 5, 3, & 1

D. Metcon
For time:
21-15-9 of:
OHS (135, 95)
Burpee Box Jump Overs (24, 20)

E. Rowing Test
For time:
500m Row
*Go for a PR

 

OPEN PREP

A. Correctives
Table Stretch
2min/side

Knee Plank w/ Reach
2×20 (alt)

B. Strength
Deadlift
5-5-3-3-1-1-1
*2-3min rest between sets. Build to a heavy 5, 3, & 1

C. Metcon
For time:
21-15-9 of:
OHS (115, 80)
Burpee Box Jump Overs (24, 20)

Recent Posts
  • Karlie

    A done
    B done
    C 115, 135, 155, 165,185,195,205×1
    D 9:19 80#, unbroken OHS, burpee bj felt slow.
    E 2 minutes flat 500m row. Tied old PR. Just can’t row any faster.

  • Sarah Schulz King

    A and B done- actually did all DUs today!
    C 195, 215, 235, 245, 250, 260, 265 PR!
    D 10:55 all OHS @95# unbroken! slow bbjo!
    E 1:55- 8 sec slower than PR

  • Camille Goldman

    A. Class WOD
    250# Deadlift and 1:46 500m row
    C. 7:30 80# OHS wahoo