Competition (Monday, 10/24/16)

 In Competition

2017 OPEN PREP

A. Mobility / Activation
2 Rounds:
10 Child’s Pose Rotation (Each Side)
10 Wall Pressing Dead Bug (Each Side)
*Video for dead bug shows how to position your hands/arms. Extend the legs to straight like we typically do in class. 

B. Weightlifting
6 min EMOM:
2 P. Clean, above knee + 1 Front Squat
*Across. Keep weights <65-70% of 1RM clean

C. Metcon
For Time:
30 Cal Air Bike
30 Wall Ball (20, 10’/14, 10′)
20 Cal Air Bike
20 Wall Ball
10 Cal Air Bike
10 Wall Ball
*Damper: 7.

D. Strength / Accessory
3 Rounds:
8 Dumbbell split squats (per leg)
8 Shoulder Elevated Hip Ext
8 Natural Leg Ext’

*Slow and controlled tempo on all three movements. Keep one straight line from knee to shoulder on natural leg ext’. Don’t attempt to go back nearly as far as the guy in the video. Stop ROM if midline is bending.

Recent Posts
  • Sarah Schulz King

    A. done
    B. 120# across, 70%
    C. 10:01- did with class, 20s + 3 at 8 min, stopped for 30 sec so renee could talk, so maybe more like 9:30
    D. done 25# DBs, 85# hip extensions

  • Karlie

    A. Done
    B. 100#
    C. Assaulted by the bike…. Finished 20cal barely… Finished the damn thing around 12 minutes.

  • Josh Sampson

    A. Done.
    B. 155# across. 70%. Felt fast and solid.
    C. 5:45. Row instead of bike.
    D. Done.
    E. Worked on stringing muscle ups. Getting close. Tore the crap out of my hand.

  • Matt McDonald

    185
    7:02

  • Camille Goldman

    A. Done
    B. 125#
    C. WOD #1 for Dowtown Throwdown
    50 cal
    50 burpees over rower
    50 cal
    Need to speed up burpees
    Row took 3 min each
    Total time 9 or 10 min