COMPETITION (Tuesday 11/15/16)

 In Competition

2017 OPEN PREP

A. Activation
2 Rounds
Side lying shoulder IR/ER
8 Ring Rows
10 Band Pull Aparts

B. Gymnastics Strength
15 Min to Complete
Pull Up 4×5*
Split Stance SA Band Row 3×12 (Each Side)
Goblet Hold Marches 3×20 (Each Side)

*Pull up requirements:
5+ Strict Pull Up: Kipping/Butterfly
<5 Strict Pull Up: ECC Pull Up (Negatives)
No Negatives: 10 Ring Row

C. Conditioning
For Time:
200m Run
100 m Farmer’s Carry (AHAP)
400m Run
100 Farmer’s Carry
800m Run
100m Farmer’s Carry

D. Strength / Accessory
4 Rounds NFT
5 – 8 Strict Pull Ups
10/7 Cal Sprint on BIke

Recent Posts
  • Josh Sampson

    A.
    B.
    C.
    D. Done.

  • Sarah Schulz King

    A. done
    B.
    C.
    D. 6, 6, 6, 5 on pull-ups, 8 calories each rd on bike bc as soon as i hit 7 it rolls to 8

  • Matt McDonald

    C. 10:50 70s. Went hard y’all must be taking some bomb pre workout.
    D. Done. 8 strict each rd

  • Karlie

    A done
    B done, butterfly
    C 53# 12:28 Like carrying my BW around
    D I attempted but quickly realized my grip was shot for the night.