Competition (03/15/16)

 In Competition

REGIONAL & OPEN PREP

*Volume is lower this week to account for deload / 4th week of Open.

A. Gymnastics
HSPU:
2×20 sec HS Hold
2×3 Slow Negatives
2×3 Strict
3×15-20 Kipping
*Rest as needed

B. Weightlifting
Every 2min for 16min:
3 Squat Snatches
*2 sec pause at thigh. Build to a heavy triple

C. Metcon
“Tater”
4 Rounds for time:
400 Run
20 RKBS (70,53)
15 Pull-ups
*18min cap

D. Accessory
4 Rounds of:
15 GHD Sit-ups
15 Reverse Hypers
*Sub GHD hip extensions if you don’t have access to a reverse hyper.

Recent Posts
  • Sarah Schulz King

    Did A and MU work
    B 65, 70, 75, 80, 85, 85, 95,100#, failed 3rd at 100- just tired
    C hand ripped so I did 3 rounds with RR and just ran 5×400 for time, can’t grip KB
    then ran 1 mile
    D done

  • Camille Goldman

    A. Done only did 30 HSPU
    B. 55, 65, 70, 75, 89, 85, 90 I didn’t pause at all of them
    C. 16:56 wow
    D. Done

    Whew