Competition (Tuesday, 10/11/16)

 In Competition


A. Accessory / Prep
2 Rounds:
30sec hollow body rock
10 Glute Bridges
10 Jumps from Power Position
8 Standing Bottoms up KB Press (r)
8 Standing Bottoms up KB Press (l)

B. Strength
Push Press
12min to find a moderately heavy single
*This is not a 1RM. Leave a little in the tank

C. Gymnastic Skill
10 Min Alt. EMOM
O: 10-12 T2B
E: 5-7 Strict HSPU
*On T2B focus on keeping feet together and legs as straight as poossible.

D. Partner WOD
3 Rounds
A: 60/50 Cal Row
B: 800m Run
*Score is slowest row. If you don’t have a partner, complete 3 rounds through AB.

Recent Posts
  • Josh Sampson

    A. Done
    B. 145#
    C. 8 strict T2B & 3 HSPU (Kipping) each time.
    D. 2:58,2:58,2:50

  • Sarah Schulz King

    A. done
    B. 145, beltless

  • Karlie

    A. Done
    B. 95#
    C. 12,10,10,10,12- t2b , 7 strict with one ab mat
    D slow AF

  • Matt McDonald

    A. Done
    B. Up to 205. Lots of light reps
    C. 12 t2b each rd and 5 strict for 3 rds. 3 strict + 2 killing last 2 rds
    D. 26:57. Subbed in the Shwinn airdyne. 3 rds 60 cal bike, 800m run. 4:05 pace on the bike. Not sure how the airdyne compares to Assault or rower speed but it smoked me.

  • Casey Hogan

    A: done
    B: 165
    C: 10 straight leg, 5 strict each
    D: 3:22, 3:21, 3:16

  • Old DB

    A.) Done
    B.) 225
    C.) 10 and 5
    D.) Lean X