Competition (03/02/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds:
8-10 HSPU (games standard)
3-4 Ring MUs
15 Wall Balls (20, 14)

B. Weightlifting
15min to build to a heavy complex:
3 Position Snatch
(Hip, Knee, Floor)

C. Metcon
4 Rounds for time of:
12 DB Thrusters (35, 25)
12 Deadlifts (185, 130)
30 DUs

D. Accessory
10min Alt EMOM:
Min 1: 20 sec OHS Hold (45, 35)
Min 2: 7 Strict Pull-ups

 

OPEN PREP

A. Weightlifting
15min to build to a heavy complex:
3 Position Snatch
(Hip, Knee, Floor)

B. Metcon
4 Rounds for time of:
12 DB Thrusters (35, 25)
12 Deadlifts (155, 105)
30 DUs

C. Accessory
10min Alt EMOM:
Min 1: 20 sec OHS Hold (45, 35)
Min 2: 7 Strict Pull-ups

Recent Posts
  • Sarah Schulz King

    Regional prep
    A done, did MU practice for MU
    B worked up to 105
    C 7:47 (130# DL)
    D done

  • Karlie

    A. worked on the swing and other MU drills. Unbroken hspu 10 each
    B 80#
    C 7:34 105# DL