Competition (Monday, 1/23/17)

 In Competition

Movement Prep
2 Rounds
10 Rock Backs
10 Single Leg Glute Bridge (Each Side)
15 sec Goblet Split Squat Iso Hold (Each Side)

Front Squat
3×2 @ same weight as last week.
*Around 85-90% 1RM.
**Heavy doubles but no misses

Weightlifting + Metcon
12 Min E2MOM:
1 Deadlift
2 Hang Power Clean, above knee
**Weight should be around 75-80% of 1RM P. Clean or Jerk

20 min Ladder
10 Cal Bike
10 Ring Dips
20 Cal Bike
20 Ring Dips
30 Cal Bike
30 Ring Dips
40 etc…

4 Rounds
15 GHD Hip Extension
10 Hanging Straight Leg Raises

Recent Posts
  • Sarah Schulz King

    A. done
    B. 195 for 3×2
    C. 130# ~ 75%
    D. 40s + 8 swapped weighted step ups for bike, trying to keep elbow from pulling
    E. done + core programming

  • Matt McDonald

    A. Done
    B. 245
    C. 185
    D. Into the 50s. 115 cal total. Shoulders toast

    • Camille Goldman

      Mine to

  • Karlie

    A done
    B 130# 3×2
    C 105#
    D. Came back for LeanX 9:33 65#
    E. Done

    • Matt McDonald

      You need to get that Assault bike and ring dip work in. Eerbody gonna be trippin when Castro pulls a pair of wooden rings out of his hat for the Open.

      • Karlie

        Haha I hope he does! I’ll be ready! Hope you’ve been working on your thruster/burpee game… bound to show up!

  • Casey Hogan

    A: done
    B: 205
    C: 165
    D: into 50s. 1 calorie in ha
    E: skip

  • Camille Goldman

    A. Done class
    B. 165# felt heavy then lighter as I went
    C. 115# proud of that was a good weight can do 120# next time
    D. 40 cal completed, I pushed hard on the bike I’m proud of myself bc it is hard for me. My ring dips were slow, completed 60 of them – my arms 😫. 100 cal total
    E. Done