Competition (Saturday, 08/13/16)

 In Competition

2017 OPEN PREP

A. Gymnastic Conditioning
Every 2min for 5 Rounds
10 SA KB DLs (53, 35)
10 V-Ups
3-5 Ring Muscle-ups
*Goal is to finish reps as quickly as possible but under control. Quick transition from V-Ups to MUs. If not proficient with ring MUs, sub Bar MUs, or 5 strict C2B Pull-ups + 5 Strict Ring Dips – use band tension as necessary.

B. Metcon
30 Min AMRAP:
200m Double Front Rack KB Carry (35, 26)
3 Snatches (155, 105)
20 Wall Balls (20, 14)
200m Double Front Rack KB Carry (35, 26)
6 Cleans (155, 105)
6 Bar Muscle-Ups
*Goal here is consistent pacing with little rest. Focus on crisp cleans and snatches. Snatches and cleans can be power or full. Sub 6 Strict C2B Pull-ups and 6 Strict Ring Dips if not able to complete MUs

 

Recent Posts
  • Sarah Schulz King

    Weightlifting class
    A. done, did 3 bar MUs each round, ripped on last round
    B. Got through 1.5 rounds until my hand just hurt too bad to continue

  • Casey Hogan

    A: done, all good
    B: tapped out in 1.5 rounds. 155 snatch and cJ. Pretty interesting wod. Have to get a haircut so couldn’t go 30 minutes :).