Competition (Tuesday, 01/03/17)

 In Competition

2017 OPEN PREP

A. Movement Prep
2 Rounds
10 Ipsilateral Dead Bug
10 Glute Bridges
10 Air Squats

B. Metcon
Winter Challenge WOD:
15min AMRAP:
15 Wall Balls (20/10’, 14/9’)
15 RKBS (53, 35)
15 Box Jumps (24, 20)
15 Burpees

C. Metcon
6 minute AMRAP
10 HSPU
10 Cals on Bike

D. Gymnastics / Accessory
4 Rounds, NFT
1 Legless Rope Climb
20 Marches w/ DBall
20 Band Pull Aparts

*Scale legless climbs to 2 rope climbs
**Scale marches to double KB front rack marches, AHAP
*** Dball coming soon East 🙂 

Recent Posts
  • Josh Sampson

    A. Done
    B. 4+45.
    C. 2+3. Slooooowwwww HSPU. First round unbroken then mostly singles after that with a few failed reps. Need to work on that.
    D. Legless, 80# Dball, Blue Band.

  • Sarah Schulz King

    A. done
    B. 4+0- really not feeling it today
    C. subbed row for bike bc of my hip
    D.

  • Matt McDonald

    A. Done
    B. 4+6
    All I could get in today going to dinner with my brother for his bday. Might do C and D tomorrow depending on what’s on the board

  • Camille Goldman

    Didn’t feel well today, but did it 😕
    A. Done bike warm up
    Did the rowing and sit-ups from Monday first
    B. 5+0 rounds was so hot
    C. 3 rounds my arms, my bike 🚴🏻 getting better I think
    D. Done had a foot left or so on each legless rope climb
    Handstand practice
    My hair was so curly when I got done 💁🏼👱🏻‍♀️

  • Karlie

    A Leanx class warm up
    B 4+38 holy hips
    C 3 rounds even. That bike sucks
    D not enough time but did shoulder correctives at work.