Competition (05/21/16)

 In Competition


*Competitor meet-up is in Louisville today at 10:15am. Competitors are still encouraged to meet in NA and complete programming as a group.

A. Warmup
10min Monostructural + Mobility
Movement Specific
*Complete the following at 80% effort once warm
10 Wall Balls
10 Pull-ups
20 Wall Balls
10 Pull-ups
-rest 1min-
14 Pistols
7 Power Cleans
*Rest for at least 5min. Then start WOD.

B. Regional Events 4 & 5
104 Wall Balls (20, 14)
52 Pull-ups
*6min cap

-rest 1min-

4 Rounds:
28 Pistols
15 Power Cleans (115, 80)
*10min cap

C. Regional Event 6
3 Rounds:
400m Run
40 GHD Sit-ups
7 Deadlifts (405, 275)
*16min cap. Sub 60 straight leg sit-ups if you don’t have access to GHD. Be smart on deadlifts keep load UNDER 80% of your 1RM.

D. Recovery
5min Rest & Recovery Row
5-10min Athlete Choice Mobility

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  • Casey Hogan

    A: air bike, foam roll
    B: 27 pull-ups in at cap so 131, then 2 + 4 second wod, woof
    C: didn’t rest long enough between these events, DL 315, back rounded still, 2 rnds at cap. Ghds made me dizzy.
    D. Roll around contemplating life

  • Lloyd Tharp

    B. 26 pull-ups then 2 rnds I felt a little beat up today so all I did