Competition (03/21/16)

 In Competition

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds of:
7-10 Strict Ring Dips
6-8 Strict T2B
10 Pistols (alt)

B. Weightlifting
Snatch Balance + OHS
1 + 5
1 + 4
1 + 3
1 + 2
1 + 1
*Build to a heavy complex by 1+1

C. Strength
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

D. Metcon
Winter Challenge Test WOD
3 Rounds for time:
30 RKBS (53, 35)
25 Wall Balls (20, 14)
20 Box Jumpovers (24, 20)
15 Burpees
*20min cap

OPEN PREP

A. Gymnastics + Warmup
4 Rounds of:
6-8 Strict Ring Dips
5-7 Strict T2B
10 Pistols (alt)

B. Strength
Back Squat
5 @ 65%
5 @ 70%
5 @ 75%
5 @ 80%

C. Metcon
Winter Challenge Test WOD
3 Rounds for time:
30 RKBS (53, 35)
25 Wall Balls (20, 14)
20 Box Jumpovers (24, 20)
15 Burpees
*20min cap

 

Recent Posts
  • Sarah Schulz King

    Regional prep
    A done
    B worked up to 95#, not really heavy, hip is angry
    C subbed Bench Press since I Back Squatted yesterday: 85, 95, 105, 115
    D 14:30 Burpees still make my hip scream