COMPETITION (Wednesday 11/16/16)

 In Competition

2017 OPEN PREP

A. Activation / Mobility
2 Rounds
10 Quadruped T spine Rotations
10 Supine Leg Drop
10 Goblet Lunges

B. Strength
Front Squat
3×2
*Across. Try to use the weight from last week’s single.

C. Metcon
10 Rounds:
20s ME Burpee
10s Rest
20s ME DU
10s Rest
*Score is total reps

D. Strength / Accessory
3 Rounds NFT
6 – 12 Ring Dips
12 GHD Sit Ups

E. Recovery
20 Minute Rest & Recovery Row
*Conversational pace

Recent Posts
  • Josh Sampson

    Bench and Strict Press
    A. Later
    B. Later
    C. Later
    D. Done. 6 dips each time.
    E. Did 10 minutes.

  • Sarah Schulz King

    A. done
    B. 185#
    C. 345
    D. done 12, 12, 11 strict ring dips
    E. done

  • Karlie

    A done
    B. 120# felt terrible
    C 396
    D 10,8,8 ring dips felt easy.
    *posting a day late*