Competition (Tuesday, 11/01/16)

 In Competition

2017 OPEN PREP

A. Activation / Mobility
2 Rounds:
Foam Roll lats x 20 sec / side
Supine Shoulder Flexion w/ KB
10 Standing KB presses / side

B. Weightlifting
Push Press
10min to find a heavy triple
-then-
4×3 @ 90% of the heavy triple above
*Aim for 5-10 lbs heavier vs last week.

C. Activation / Mobility
2 Rounds:
5 Inchworm w/ T Pushup
10 Staight leg deadbug (supine leg drop)
Spiderman Crawl

D. Gymnastic Strength
3 Rounds NFT:
5 ECC Ring Dip
5 Strict T2B
20 Band Pull Apart

E. Strength / Accessory
3 Rounds NFT:
6 Glute Ham Raise
6 Single Leg KB RDLs / leg
8 Bent Over Row

Recent Posts
  • Sarah Schulz King

    A. done
    B. 140, then 4×3 @ 125
    C. done

  • Matt McDonald

    Push press up to 195×3 then 165x3x4
    Class 12:06

  • Karlie

    A. Done
    B. 100#x3 then 4×[email protected]#
    C. Done
    D. Done and practiced kipping dips
    E. 45#KB and 40#db rows

  • Camille Goldman

    At Maximus tonight

    A. Done
    B. 110, then 105 4×3 felt heavy today
    Class WOD
    Done
    14:00 wow