Competition (03/19/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds of:
10 Cal Air Bike
2 Legless Rope Climbs (14′)

B. Strength
Back Squat
5-5-3-3-1-1
*Make 10-20lb jumps to build to a moderate single

C. Metcon
WOD courtesy of CF Linchpin
3 Rounds for time:
30 DUs
4 Strict Press (135, 95)

3 Rounds for time:
30 DUs
8 Push Press (135, 95)

3 Rounds for time:
30 DUs
12 Push Jerks (135, 95)

*Rest 3min between workouts
*Score is total time. 22min cap. Pull from floor.

 

OPEN PREP

A. Strength
Back Squat
5-5-3-3-1-1
*Make 10-20lb jumps to build to a moderate single

B. Metcon
WOD courtesy of CF Linchpin
3 Rounds for time:
30 DUs
4 Strict Press (135, 95)

3 Rounds for time:
30 DUs
8 Push Press (135, 95)

3 Rounds for time:
30 DUs
12 Push Jerks (135, 95)

*Rest 3min between workouts
*Score is total time. 22min cap. Pull from floor.

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