Competition (Monday, 12/19/16)

 In Competition

2017 OPEN PREP

*Base week

A. Warm Up
2 Rounds:
5 Side Lying Rotation (Each Side)
10 Ipsilateral Dead Bug
10 Single Leg Glute Bridge

B. Weightlifting
3 Position Snatch
(Floor-Above Knee-Hip)
1/70% x 4

C. Metcon
4 Rounds:
5 STOH (135/95)
10 Split Jump (aka jumping lunges)
20 Sit Up
* 8 min cap

D. Conditioning
5 Rounds
5 Deadlifts (185,125)
15 Cal Bike
25″ HS Walk
* Scale HS walk to 40 Shoulder Taps on the wall

Recent Posts
  • Camille Goldman

    A. Done
    B. 90# was a lot
    C. 3:49 flying
    D. Done – Ha, 15 calories isn’t so bad anymore
    60 Butterfly Kipping for practice
    5 strict muscle up practic

    • Sarah Schulz King

      90# is a lot more than 70%! that’s why, silly!

  • Sarah Schulz King

    A. done
    B. 100#- 70%
    C. 3:59
    D. done- I don’t know time bc the clock got reset!

  • Matt McDonald

    D. Didn’t time it but hs walks felt decent.
    Class. 140 on pos snatches
    3:47 wod

  • Casey Hogan

    Did it all. Walked through the conditioning. Can’t handstand walk, only hold. Don’t trust myself to move yet.