Competition (02/29/16)

 In Competition

REGIONAL PREP

A. Correctives
Bretzel
90sec/side

TK Dumbbell Press
2×10
*one DB in each hand

B. Gymnastics + Warmup
3 Rounds of:
30ft HS Walk
4 Skin the Cats
6 Roll Back to Pistol (alt)

C. Strength
Back Squat
Build to 75%, then:

8min EMOM:
3 Back Squats @ 75%

D. Metcon
30-20-10 of:
Front Squat (95, 65)
STOH (95, 65)
*12min cap

 

E. Conditioning
3 Rounds:
Min1-2: 1min ME Sled Drag (90, 70)
Min 3-4: 1min ME Air Bike (Cal)
Min 5-6: 1min ME Row (Cal)

 

OPEN PREP

A. Correctives
Bretzel
90sec/side

TK Dumbbell Press
2×10
*one DB in each hand

B. Strength
Back Squat
Build to 75%, then:

8min EMOM:
3 Back Squats @ 75%

C. Metcon
30-20-10 of:
Front Squat (95, 65)
STOH (95, 65)
*12min cap

Recent Posts
  • Sarah Schulz King

    Regional prep
    A &B done
    C 155 for EMOM
    D 6:58- not trying to go fast
    E had to leave, may finish later