Competition (03/14/16)

 In Competition

REGIONAL & OPEN PREP

*Overall volume is lower this week to account for being in the thick of the Open.

A. Gymnastics + Warmup
4 Rounds of:
5 Sit-to-stands
5 High Box Step-ups (R)
5 High Box Step-ups (L)
10 Pistols (Alt’)

B. Weightlifting
10min EMOM:
3 TnG Power Cleans
*Across. Build to a heavy/mod triple before starting EMOM. Then maintain for all 10 rounds.

C. Strength
Back Squat
3-3-3-3
*Build to a moderate/heavy 3.

D. Metcon / Conditioning
4 Rounds
Min 1: ME Cal Row
Min 2: ME Wall Balls (20/10′, 14/9′)
Min 3: Rest
*Score is total cal + wall balls across 4 rounds

 

 

Recent Posts
  • Sarah Schulz King

    A. Done- 30″ step ups
    B. 105#
    C. 105, 125, 145, 165
    D. 136… I am so tired today!

  • Camille Goldman

    A. Done box step was kinda hard
    B. 105#
    C. 155#
    D. 155 reps