Competition (Tuesday, 12/20/16)

 In Competition


A. Activation / Mobility
2 Rounds:
5 Side Lying Windmill (Each Side)
10 Elbow Bridge Scap Push Up
20 Prone T’s

B. Conditioning
3 Rounds:
8 T2B
10 Box Jump Over (24/20)
12 Wall Ball (20/14)

C. Accessory
12 Min to Complete:
20 Strict Ring Dip
30 Ring Row
40 Band Pull Apart
50 Standing Band Row
*Break up as needed

D. Accessory
10 mins of:
3 Muscle Ups
10/7 Dball over the shoulder (80)

*Steady but maintainable pace. Sub dball to 12 Back Ext on GHD if you don’t have access to one. Sub 3 kipping C2B + 3 ring dips for MUs.

Recent Posts
  • Sarah Schulz King

    A. done
    B. 3:26
    C. done
    D. skipped, need to figure out this hip pain

  • Karlie

    A done
    B 5:02
    C done dips 4×5, no shoulder pain. Good accessory work!
    D couldn’t get a bar MU to save my l Life. Did attempts and 30# ball over shoulder. couldn’t get along with the 80# ball today.

    • Matt McDonald

      Good to see you blogging your shit

      • Karlie

        Haha right!! I forget sometimes!

  • Matt McDonald

    A. Done. I think I did the elbow bridge scap push-ups right..
    B. 3:13
    C. No go
    D. 10 min amrap 3 ring mups, 3 deadlifts 325lb for 5 min (4 rds), 275lb for 5 mins (5 rds) 9 total rds. The rings are feeling easier again like my lighter days.

  • Casey Hogan

    A: done
    B: 3:23
    C: done, broke up 2 rnds
    D: done got 4+ rounds. good form on dball. Fun one.

  • Camille Goldman

    A. Done
    B. 3:40
    C. Done 6:30
    D. 4 rounds – that ball 🙃
    Handstand holds and ring practice

  • Josh Sampson

    A. Done
    B. 3:52. Everything unbroken.