Competition (Friday, 09/30/16)

 In Competition

2017 OPEN PREP

A. Gymnastic Conditioning
8min Alt EMOM
Odd: 3-4 Ring MUs
Even: 30 DUs
*Starting an MU and DU volume progression this week. Focus on staying long and tight, and keeping feet pointed and together on MUs. Sub L-sit banded MUs on low rings if not able to comple MUs.

B. Weightlifting
Every 2min for 12min:
2 C&J
*Build in weight each set. No misses. Stay light to moderate today and make sure jerks feel technically sound. 

C. Metcon
10 Min AMRAP:
5 Front Squats (155/115)
10 HRPU
15 V Up

D. Recovery
5 min rest & recovery row
*Conversational pace

Recent Posts
  • Josh Sampson

    A. Green band MUs 4 each time.
    B.
    C.
    D.

  • Sarah Schulz King

    A. done… used blue band, did 1 MU, but couldn’t do more than that in a minute
    B. 150#, had to power clean the last one on the last minute
    C.
    D.

  • Matt McDonald

    A. Done. 4,30 each rd.
    B. 135,155,165,185,195,195. Exhausting.
    100 cal Assault bike held 218 watts. Brutal.