COMPETITION (Monday 11/14/16)

 In Competition

2017 OPEN PREP

A. 2 Rounds
10 RKBS
10 Monster Walks / side
5 Pause Goblet Squats

B. Clean Bar Warm Up x 2
Clean Positions x 3-5 Bar Warm Up
3 RDL
3 Jump, hip
3 Muscle Clean, hip
3 P. Clean, hip
3 Front Squat

C. Every 30s for 3 Min:
2 P. Clean
*75% of 1RM

D. 21-15-9
Deadlift (155/105)
HRPU
*Rx+ = 225/155

E. For Time
50 HSPU

* 15 Double Unders Every min, including start
8 min time cap

Recent Posts
  • Josh Sampson

    Bench Press
    A.
    B.
    C.
    D.
    Did Strength / Accessory from Friday
    3 sets
    14 Goblet Lunges (7/leg)
    8 GHD Sit Ups
    3 Broad Jumps
    E. Done. Only got 23 HSPU in the 8 min. Talk about a shoulder burner. Dubs and HSPU together is like eating hot wings and drinking hot sauce.

    • Sarah Schulz King

      I agree with your assessment E!

  • Sarah Schulz King

    A.
    B.
    C.
    D.
    E. did this before class, 7:27- at 49 when 7:00 hit

  • Karlie

    A done
    B done
    C 100# (75ish%)
    D 4:38 Rx+
    E 6:43 ❤️

  • Matt McDonald

    Monday’s are my full clean EMOM day so started off with 15 min emom 1 clean @ 225lb
    5:30 class
    A. Done
    B. Done
    C. 195lb touch n’ goed them
    D. 3:22 rx+. Push-ups slow
    E. no go. Should have done them just needed to get home to the kiddos.

  • chris redden

    A. Done
    B. Done
    C. 205
    D. 3:19 Rx. Didn’t want my back to hurt
    E. 4:40