Competition {12/10/14}

 In Competition

3 Rounds for Completion:
4 Skin The Cats
8 Pause Pistols (alt, 4/side)
16 Speed Pistols (alt, 8/side, AFAP)
*2 Sec Pause in Bottom of Pistol

3, 3, 2, 2, 1, 1, 1
*Build into a heavy single. 2min rest between sets.

Bent Over Barbell Rows
4×8 AHAP

4 rounds for time of:
15 GHD sit-ups
15 Deadlifts (225, 155)
50-ft. handstand walk
*If not able to complete handstand walks, sub 50 wall runs. See video link

10min shoulder and back mobility

Recent Posts
  • Matt McDonald

    4a.m. 500 meter row warmup
    A. pistol mobility just wasnt there. did 5 sets of 2 @ 215lb front squat
    B. Squat cleans 135-165-185-195-205 215fail.
    C and D. Later

  • brett moore

    A-complete, left leg to medball
    B- build to 260lbs
    C- 135lbs
    D- 15:57, HS walks were rough, shoulders were/are toast

  • Derek B.

    A. Skipped. Wanted to save the knees for cleans.
    B. 285 10# PR. Got under 300, but was too deep in the hole to recover.
    C. 145
    D. 9:56. I dont touch the ground on my GHD sit-ups.

  • Matt McDonald

    D. did 3 rounds 15 GHD situps, 15 deads 225lb, 15 HSPU. 14:00.

    Then dId Fight Gone bad with Shane. scored 284. dunno if thats good or bad but i almost threw up.