Competition (04/19/16)

 In Competition

2017 REGIONAL & OPEN PREP

A. Gymnastics Skill
100 Freestanding Shoulder Taps
*Break as needed. Go with chest facing wall if not able to complete freestanding.

B. Strength
Strict Press
5×5
*Make 5-10 lbs jumps to build to a heavy 5

C. Metcon
For time:
100 Sit-ups
200 DUs
*Sub 2 singles for DUs. 12min cap

D. Accessory
Chin-ups
3×10-12
*Chin-up = underhand grip
-ss w-
Stationary Dip
3×10-12

E. Conditioning
For time:
200m Row
200m Run
400m Row
400m Run
800m Row
800m Run
400m Row
400m Run
200m Row
200m Run
*70% effort. Just looking of aerobic conditioning.

 

 

 

Recent Posts
  • Chris Hall

    A done
    B worked to 170
    C 5:37
    D 3×10 chin up 3×12 dips
    E done I forgot to set timer 🤓

  • chris redden

    A. Did 75 on wall and then 25 freestanding
    B. 145
    C. 6:35
    D. Done
    E. 20:58

    • Case

      Good work bro!

  • Karlie

    A did freestanding
    B [email protected]#, [email protected]# (old 1rm 70#)
    C 6:59
    D done
    E did half. Ran out of time.

  • Sarah Schulz King

    A did with chest to wall in 3 sets
    B [email protected], [email protected]
    C 7:34
    D done
    E 24:14, 70% means I didn’t quit, kept rower under 2:10. Case, that sucked!

    • Case

      Good work Sarah!

  • Matt McDonald

    A. No go
    B. 95,115,125,135,140
    C. 6:24
    D. Done, but strict ring dips
    E. Subbed Shwinn Airdyne in Calories 10,20,30,20,10. Runs as rx as posted. Did not time this but it took awhile.

  • Camille Goldman

    A. Wall
    B. 70# 1x 3 75#
    C. 6:56
    D. Done
    E. Done

    • Case

      Good work Camille! Way to get it done!