Competitors (Friday, 10/3/17)

 In Competition

red_9967

 

A. Movement Prep

2 Rounds

30 sec Foam Roll Lats

10 TK KB Halos

5 TK KB Press (Each Side)

 

B. Weightlifting

Jerk

5 x 2, across

 

C. Strength

Back Squat

Build to a heavy 5

then 2 x 5 @ 90%

D. Metcon

4 Rounds

2 min AMRAP

10 cal Assault Bike

4 Ring Muscle Ups

1 min Rest

*pick up where you left off

*Scale Ring MU to a moderately challenging # of strict ring dips (5-8)

 

E. Trunk Flexion Accessory 

Not For Time

75 GHD Sit Ups

*If you haven’t been doing these, scale to 50.

Recent Posts
  • Matt McDonald

    A. Done
    B. 225
    C. 255 then 225 for 2 sets
    D. 7+11 rx
    E. Done