Competition (Tuesday, 1/17/17)

 In Competition

A. Movement Prep
2 Rounds:
5 Child’s Pose Rotation (Each Side)
5 Push Up + Down Dog
5 Rockback to Squat

B. Metcon
For Time:
Wall Ball (20/14) (10’/9′)
*8 Min Cap*

C. Conditioning
3 Rounds:
60s ME Cal Row
90s Rest
*Score is lowest number of cal in any round

D. Metcon
10 min AMRAP
3 Bar MU
9 Deficit HSPU (6″, 3″)
15 Box Jumps

E. Accessory Work
3 Rounds
10 Barbell Bent Over Row
20 Band Pull Aparts
10 Table Tops


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  • Josh Sampson

    A. Done
    B. 4:05. Unbroken wall balls. Coulda gone harder on T2B but was worried I’d burn out.
    C. 27,25,25.
    D. Didn’t do metcon. Did some Bar MUs and 3×5 Deficit HSPU negatives. Need to get more efficient at Bar MUs.
    E. Done. 95# rows.

  • Sarah Schulz King

    A. done
    B. 3:55 UB WBs, T2B slow
    D. 3+20 almost all deficit HSPU sets UB, no failed MUs

  • Karlie

    A done
    B 4:06 everything felt great just slow transition between rig/wall
    C 16 every time which is good for me.
    D 2+9 failed some MU and took me a while to find my hand placement with plates. Sets of 3-5 hspu deficit.
    E 35#DB from work

  • Matt McDonald

    A. Done
    B. 3:16
    C. 29,26,25
    D and E no go. Body pretty wrecked couldn’t raise my arms after the rower wod.

    • Camille Goldman

      Nice job on B and C!

  • Camille Goldman

    B. 3:53 took me longer to walk back and forth than to workout
    C. 20 cal proud of that
    D. 2+7 bar muscle ups coming along, did 2 in a row three times. However the HSPU didn’t go so well, most wouldn’t have counted came off the wall. Good negative practice though-
    E. 95# blue band boring 🙃
    I just want to lift 🏋️

  • Jared Portukalian

    B. Time: 3:17
    C. Calories: 25,25,25
    D. Completed 2+7
    E. Barbell Row: 115#