Competition (Tuesday, 12/06/17)

 In Competition


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
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

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