Competition (Tuesday, 07/05/16)

 In Competition


A. Gymnastic Skill
5 Rounds:
Min 1: 30sec Handstand Hold
Min 2: 30sec Pistols (alt)
Min 3: 30sec Ring Hollow Hold
*Complete freestanding, back facing wall, or chest facing wall for HS hold based on skill level.

B. Barbell Conditioning
10min EMOM:
1 Push Jerk
*Pull from rack or blocks. Build to a moderate weight before starting EMOM, then build or across based on previous lift. Focus on dropping fast and deep under the bar. No press-outs today – elbows should be at extension as the feet land. Leave a little in the tank today. We’re setting a baseline with push jerk this week to build upon in upcoming weeks.

C. Metcon
14min AMRAP:
21 Burpees over bar
15 Push Press (115, 75)
9 C2B Pull-ups
*Focus on keeping a constant pace and no long rest periods. Minimize shoulder use on burpees and break push press enough so that you can transition into pull-ups without a prolonged rest period. Stick with push press – no jerks / re-dip.

Recent Posts
  • Josh Sampson

    A. Done. 8-10 pistols each round.
    B. 145# trying to work on speed.
    C. 3+21 @ Rx (95# Push Press & Butterfly Pull-ups)

  • chris redden

    A. done
    B. last one at 230
    C. 4+3 kept a good pace, little breaks, burpees where slow.

  • cam dickerson

    A. Done, pistols suck
    B. 165, planned on 195 but yesterday caught up with me quick
    C. 3+33 rx, + wasn’t happening today

  • Shane Staggs

    B. 175

    C. 3rds + 3 burpees..burpees kill my back

  • Sarah Schulz King

    A done, got 10 pistols each time, back to wall on HS holds, but tried to pull feet off of wall for 10-15s each round, held full 30s on both holds
    B 125×1, 135×3, 145×6 felt great (145 is current 1RM)

  • Chris Hall

    A done
    B worked to 265
    C 4+18 RX+
    D snatch position work

  • Lloyd Tharp

    B. 235# across
    C. 5+22 had my biggest supporter (Lloyd Sr.) on the sideline today cheering so put 110% into it

  • Karlie

    Only time for class WOD 3+37 Rx +
    Good one for me.

  • Matt McDonald

    B. Worked up to 165 and my right knee got tweaked.
    C. 3+8 rx+ drove off left leg only on push press
    Body is wrecked from training like an idiot so I’m legitimately taking 2 or 3 days rest. My knees are starting to feel their age. I think “Kelly”, then “Linda” and 10 hours later doing that 1 hour class AMRAP did the trick.

  • Casey Hogan

    WOD 3 + 22

  • Camille Goldman

    A. Done 12 pistols each round
    B. Up to 140# PR!!!!!
    C. 3 + 26 RX +