Competition (Wednesday, 1/18/17)

 In Competition

A. Movement Prep
2 Rounds
5 Forward to Reverse Lunge (Each Side)
5 Lateral Lunges (Each Side)
10 Goblet Squat + Press

B.Weightlifting
Front Squat
12 Min to find heavy double.
*Around 90% of 1RM
**Warm Up Example:
5/50%
3/60%
2/70%
2/80%
2/90%

C. Metcon
4 Rounds:
8 Hang Power Clean (95,65)
16 Front Rack Lunge
24 Sit Up
*15 Min Cap*
RX+ (135,95)

D. Metcon
8 min AMRAP
12 Ring Dips
12 GHD Sit Ups
12 Pistols

E. Odd Object
3 Rounds
DBall Carry (:60,:45)
*(:60,:45) is the goal time, if you dont get it thats okay

Recent Posts
  • Josh Sampson

    A. Done
    B. 225#
    C. 7:08 Rx
    D. 2+7. Super slow on Ring Dips. GHDs and pistols were fine.
    E.

  • Karlie

    A done
    B 125# m back is fatigued from competition. Didn’t push it.
    C 14:15 Rx+
    D practiced ring dips and core swing on rings. Skipped the other stuff.

  • Sarah Schulz King

    A. done
    B. 195, 2 singles at 205, but tired legs, did 195×5 saturday
    C. 9:50 RX+
    D. elbow isn’t happy, just did 3 sets of GHDs + core programming
    E. 45s walk each round, 45s rest in between- this felt good on my elbow

  • Camille Goldman

    A. Done
    B. 170#
    C. 10:05 RX+
    D. 3+9 slow ring dips
    E. Done
    Weightlifting 🏋
    PC + jerk x 2
    130# I wish I could get stronger in this area-
    Worked hard today gave it all I had, resting tomorrow Prosser’s Open House!

  • Jared Portukalian

    A. Completed
    B. Front Squat: 115,155,185,205,225#
    C. Time: 9:56 (RX+)
    D. Completed 3+12
    E. Completed
    F. Weightlifting

  • Matt McDonald

    A. Done
    B. 255
    C. 12:09 rx+
    D and E no go. Haven’t had the energy for the extra metcons lately. Probably due to long work days, not enough calories and/or being a pansy.

  • Casey Hogan

    A: done
    B: 215 double
    C: 14:30 Rx + coulda gone a bit harder
    D: 5 rounds. Peas.
    E: did E first, then class, forgot to do this after class.