Competition (06/23/15)

 In Competition

Open Prep

Every 2min for 16min:
Snatch Lift-off + Snatch
*For snatch lift-off pull to just above the knee and hold for 2sec, return to ground, then pull snatch. Build to a heavy complex

Strict Press
4×8 [8] -superset with-
Strict Muscle Ups
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

Bent over barbell row
3×8 [8] *Go up 5-10lbs compared to all sets last week-superset with-
Strict Tempo Push-ups
*3sec negative, explode to the top on push-ups

4 Rounds of:
15 RKBS (70, 53)
15 GHD Sit-ups
50 ft. HS Walk

Recent Posts
  • chris redden

    A. worked to 190
    B. 135 & 2 each round
    C. 145 & 18
    D. 9:15 fun wod

  • Karlie

    A) 80#
    B) 55# PR. 2-3 reps rings
    C) 65# rows skip push-ups
    D) 15:29. Head pounder

  • Chris Hall

    A worked to 135 getting better at full snatch
    B 135. 2 2 2 2
    C 145. 20 20 20
    D 12:30 not good at handstand walks

  • Matt McDonald

    Stayed off the barbell today guys. my thumbs are so bruised they need a break from hook grip.
    Did 100 GHD situps for time (9:38).. i noticed everyone is rocking 6 pack abs at 4b so i gotta get rid of my GOMAD gut.
    Then 20 min emom odd= 10 T2B, Even= 10 strict tempo pushups.
    gonna hit some strict press after I eat.