Competition (Wednesday, 06/22/16)

 In Competition


A. Gymnastic Skill
5 Rounds:
5 Bulgarian Rows
30 sec Bent Leaning Lat Stretch
*Bent leaning lat stretch is just like a stall bar stretch both with both arms at same time, keeping core tight, and driving chest and head down past biceps.

B. Weightlifting
Push Jerk
10min EMOM:
1 Push Jerk
*Build to a moderate load before starting EMOM. Build or across based on mechanics and feel. Pull from rack of blocks

C. Metcon
14min AMRAP
9 Hang Squat Cleans (135, 95)
15 C2B
21 Sit-ups

D. Accessory
4 Rounds NFT:
2 TGU (R)
2 TGU (L)
10 Weighted hip thrusts
*Increase load by 5-10lbs on TGU and hip thrusts compared to last Wed.

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  • Sarah Schulz King

    A done
    B worked up to 155# -10# PR
    C 4+1, did RX+ weight, but modified to power cleans and did 5 strict C2R + 10 RR, bc my hand looks like it went in a meat grinder!
    D doing after I teach

  • Josh Sampson

    A. Done + Strict Press w/Hatch Program
    B. Up to 150 and felt like I coulda done more.
    C. 3+13 Rx (115 + pull-ups)
    D. Done

  • Karlie

    A done, love that stretch
    B up to 120# which is a 10#PR! Failed twice at 125# but I think I just let it mess with me. 120 felt solid.
    C 4 rounds even! I loved this workout. Just what I needed… Heavy BB and some gymnastics.
    D this evening w/ MU and weightlifting.

  • Lloyd Tharp

    B.worked up to 265#

  • Matt McDonald

    B. 185 across. Focused on catching in strong position feet hip width.
    C. 3+20 rx+