Competition {12/2/14}

 In Competition

A.
3 Rounds NFT of:
10 Scapula Push-ups
10 Supine Ring Rows
10 Face Pulls
*Link for scapular push-ups
https://www.youtube.com/watch?v=iY9Vuo27pCs
Use a red or blue band for face pulls

B.
Every 2min for 12min.
Slow Pull Snatch + Slow Pull Hang Snatch
*Pause for 2 sec in the catch position on snatch & hang snatch. For slow pull, focus on positions all the way to hip pocket then drop to bottom of snatch quickly.

C.
Strict Press
5 @ .50
5 @ .60
5 @ .70

D.
Every 30sec for 8min:
1 Rebound Box Jump (as high as possible)

*step off a 12 inch box; as soon as you land load and jump onto high box. Be safe. No banged shins or backwards falls.

E.
3 Rounds of:
250m Row
20 Wall Balls (20,14)
20 C2B
*80-85% intensity. Focus on unbroken sets of wall balls and pull-ups

Recent Posts
  • Derek B.

    A little modified since I did the class wod twice instead of yesterday’s training due to odd numbers in my classes.

    A. Done
    B. Worked up to 165#
    Did yesterday’s FS. 145-175-
    C. 80-95-115