Competition (Monday, 10/31/16)

 In Competition

2017 OPEN PREP

A. Mobility / Activation
2 Rounds:
20 marching steps
10 Single Leg Glute Bridge / leg
5 Pause Goblet Squats

B. Weightlifting
5 Min EMOM:
2 Clean, above knee
*Across. 70-75% 1RM Clean

C. Metcon
For Time:
40 RKBS (53/35)
40 Sit Up
30 RKBS
30 Sit Up
20 RKBS
20 Sit Up
10 RKBS
10 Sit Up

D. Strength / Accessory
4 Rounds NFT:
5 – 10 UB Strict Pull-up
200 m run
*Run should be conversational pace , focus on running mechanics. Try to maintain the same number of reps each set on pull-ups

Recent Posts
  • Josh Sampson

    B. 165#
    C. 6:27. Coulda definitely pushed harder in first 2 rounds.
    D. Didn’t get to anything else today. Trying to take it easy on my neck and shoulders. Seem to have pulled something there.

  • Matt McDonald

    A. Done
    B. Built to a heavy clean first at 265 then emom at 215
    C. 6:09 rx. Can we request more American swings? 🇺🇸 Cuz we American!
    D. Done 10,10,7,7

    • Sarah Schulz King

      No to american swings, bc my neck.

  • Karlie

    A done
    B 105#
    C 6:03
    D did 6 strict each round

  • Sarah Schulz King

    A. done
    then did Grace RX: 3:13
    B. 130 across
    C. 5:45
    D. 7 for all 4 rounds

  • Casey Hogan

    A: done in class
    B: 165 70 percent
    C: 6:23
    D. 10, 8, 7,7