Competition (Tuesday, 12/06/17)

 In Competition

2017 OPEN PREP

A. Mobility / Activation
2 Rounds
15 sec Hollow Body Rock
10 Table Tops
5 Inchworms

B. Gymnastics
10 mins Ring Dip Skill Work with class
-or-
4 Rounds
3 Strict Ring Dips + 5 Kipping Ring Dips

C. Gymnastics Conditioning
For Time
10, 9, 8, 7…3, 2,1
Ring Dips
1,2, 3, 4,…8, 9, 10
Burpees

D. Conditioning
12 min AMRAP
10 HSPU
10 GHD Sit Ups
2 Bar Mucle Ups
10 HSPU
10 GHD Sit Ups
4 Bar Mucle Ups

*Bar Muscle Ups increase by 2 every round
*Scale Bar MU to C2B if needed

E. Accessory
3 Rounds
20 Band Pull Aparts
50 ft Suitcase Carry AHAP

Recent Posts
  • Josh Sampson

    A. Done
    B. Done
    C. 12:37 Rx. Slooooow on ring dips.
    D. 1+25. Did 15 GHDs each time. Oops. Muscle ups took a minute. More skill work than conditioning for me.
    E. Done. 70# KB.

  • Sarah Schulz King

    A. done
    B. done
    C. 11:41 – no kip
    D. 2+20 – no kip today, my hips are jacked
    E. done 53#

  • Camille Goldman

    A. Done probably wrong
    B. Done, love the kipping thanks Logan for teaching me-
    C. 7:02 seems fast I should wrote rounds on ground, but I can kip them now so was super fast.
    D. 3 + 25 did good I thought, still pulling early on those bar muscle ups. Need to practice box drills and doing two together.
    E. Did it anyway Corey 53# 50ft isn’t far

    Bench Press, haven’t done it in forever
    5×5 up to 85#

    When can we split jerk?