Competition (Friday, 1/20/17)

 In Competition

A. Movement Prep
2 Rounds:
5 Half Kneeling T Spine Rotation (Each Side)
10 Single Leg Glute Bridge (Each Side)
10 Dead Bug

B. Weightlifting Prep
Bar Warm Up x 2
Positions x 2
3 Position P. Clean x 2
3 Position Clean x 2

C. Weightlifting + Metcon
10 Min to build to heavy double
12 Min AMRAP:
6 Deadlift (225/155)
8 Burpee Over Bar
10 Pull Up

D. Accessory
4 Rounds
5 Back Extensions
5 Strict Toes To Bar

E. * Friday Night Throwdown *

Recent Posts
  • Josh Sampson

    A. Done
    B. Done
    C. Clean: 205# double.
    AMRAP: 7 rds Rx. Everything unbroken except last 2 sets of pull-ups. Gloves were sweaty and slipping. Have some Bear Complex grips on the way though. 🐻
    D. Done
    E. Might come by and watch.

  • Matt McDonald

    Class work
    7 rds
    Doing the throwdown

  • Camille Goldman

    A. Done
    B. 150# happy with that
    C. 7+9 happy with that, wish pull-ups were better
    D. Done
    E. Throwdown with Jess

  • Jared Portukalian

    A. Completed
    B. Power Clean: 215#
    C. Completed 8 rounds
    D. Completed
    E. Throwdown with Casey

  • Sarah Schulz King

    A done
    B. power clean 2×155, not pushing it bc E
    C. 6+17
    D. done
    E. power clean 175, 10# PR!