Competition (Tuesday, 07/19/16)

 In Competition

2017 OPEN & REGIONAL PREP

A. Gymnastic Skill
4 Rounds NFT:
200m Run
2 Rope Climbs (15′)
*Focus on getting to the top of the rope in as few pulls as possible. When resetting the feet, lean back and think “T2B”. Bring the feet as close to the hands as possible before setting your J hook. Rest 20-30sec after each round.

B. Strength
Push Press
4×7
*Build to a moderately heavy set of 7. Aim for 5-10l lbs heavier than last week

C. Metcon
12min AMRAP
3 Strict Pull-ups
6 Pistol Squats (alt)
9 Deadlifts (135, 95)
*Rx+ Strict Ring MUs

D. Accessory
Dumbbell Rows
5×6 /arm
*Across
-ss w-
RDLs
5×6
*Across. Moderate load

Recent Posts
  • Josh Sampson

    A. Done. Did a round every 2 minutes. Got my feet higher than I use to and was getting the rope climbs in 2 pulls.
    B. Hatch Squats
    C. 10+2 Rx
    D. Done

  • Sarah Schulz King

    A done, 2 pulls each time
    B worked up to 120# x7
    C
    D 50# row, 120# RDL

  • Casey Hogan

    B: 160 up to
    C: 6+1 RX+

  • Matt McDonald

    A. No rope in here so did 4 rds run 200, 8 air squats, 8 knees to elbows
    B. Strict press 4×7. 95,95,115,115. Push press hurts my old arthritis knee It’s healing up tho. Squatting isn’t bad. Just jumping
    C. 4+14 rx+. Strict mups are getting better. Pistols are better too. I think I found a good way to do them by grabbing foot.
    D. No go

  • cam dickerson

    A. Done
    B. 145#
    C. 4+2 Rx+ kept missing pistols
    D. Done

  • Camille Goldman

    A. Done 8:00
    B. Strict Press 70# 5 x 5 Push Press 90#
    C. 10+ 16 RX
    D. DB Row only 40#
    Took forever