Competition (08/18/16)

 In Competition

2017 OPEN PREP

A. WOD Prep:
3 Rounds (empty barbell)
-3 RDL
-3 Muscle Clean, hip
-3 Front Squat
-3 Strict Press
-3 Push Press
-3 Thruster

B. Warm Transitions
3 Rounds:
4 Thrusters (at WOD weight)
4 Pull Ups
*Compete 1st round at 60% ME, 2nd at 80% ME, 3rd at 100% ME. Rest 20-30sec between rounds

C. Benchmark Builder
5 Min AMRAP:
5 Thrusters (115/75)
5 Pull Ups
*Weights should be moderately heavy (heavier than Fran). Ideallly, do all 5 thrusters unbroken each round.

D. Gymnastic Strength
4 rounds of:
ME L Hang
20s Push Up ISO
10 Pistols (5 per leg)
10 Dead Bug w/ Wall Press (per leg)

Recent Posts
  • Josh Sampson

    A. Done.
    B. Done.
    C. 7+2 @ 95#
    D. Done. 15-20 sec L holds.