Competition (Tuesday, 06/20/15)

 In Competition


A. Gymnastics Skill
4 Rounds of:
12 Straddle Ups
12 Jefferson Curls
*Stay light on Jefferson Curls (35-45# bar at the most).

B. Gymnastic Conditioning
5 Rounds of:
Min 1: 20/15 Cal Row
Min 2: 60 DUs
Min 3: 10-12 Deficit HSPUs (6″, 4″)
Min 4: Rest
*Use a 45#+25# hi-temps to make 6″. or a 45# plate to make 4″. 

C. Metcon
4 Rounds of:
20 UB Deadlifts (185, 130)
400m Run
*Rest 1min after each round. Rx+. Keep bar under control – No bouncing reps

D. Rest & Recovery
5min Rest & Recovery Air Bike
10min Shoulder and Hip Mobility

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  • Josh Sampson

    A. Done + Hatch Squat Programming
    B. Done. 20 cal row every time, 60 DUs first round then 40 or a little more rest of rounds, HS holds.
    C. 15:07 Rx (155)
    D. Done

  • chris redden

    A. Done + Hatch for strict press and deadlift
    B. Done, this was very rough for the last two rounds
    C. 13:23 RX (155) My back locked up last time we did a workout like this, didn’t want it to happen again
    D. done

  • Sarah Schulz King

    A done with 35# + warm up run
    B 15 calories every round but 4th, 10 deficit HSPUs every round but 4th, dubs sucked bc my hand is torn so I just did what I could, was all over the place on those!
    C 17:01 RX++ (135# bc I wasn’t paying attention!)
    D on own at home

  • Casey Hogan

    A: done, straddle ups and good mornings for today
    B: used as a warmup, didn’t go 100%
    C: 15:21 RX+, DL felt great. Run too hot
    D: done

  • Chris Hall

    A done
    B done
    C 12:49 RX+

  • Karlie

    A straddle ups and banded GM
    B dubs were fun and fast. Row 10-12 cal ea. hspu 25# plates and 6-8 reps ea. been a while on those. Appreciate the 1 minute rest!
    C 15:15 105# hot AF
    D done

  • Lloyd Tharp

    C.13:17 rx+

  • Matt McDonald

    A. My own warmup
    B. Subbed airdyne cals. Rd 1= 20,60,6. Rd 2= 20,40,6. Rd 3= 20,40,6. Rd 4= 20, 11dubs rope broke went into burpees, 6. Rd 5= 20,10burpee, 6. Brutal workout def hspu tough but good work.
    C. 13:36 rx+. Running slow today
    D. Done

  • Camille Goldman

    A. Class warm-up
    B. Was tough: 5 rounds of 15 cal (easy), 60 DUBs (easy), hard to catch breath to go right into these 5 each time with 45# plates.
    C. 15:45 RX+ hot
    D. Done enjoyed this 🙂