Competitors (Friday, 6/30/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Foam Roll Calves and Hamstrings

10 Toe touches with foam roller

5 Single Leg KB RDL (Each Side)

 

B. Strength

Deadlift

12 Min to build to heavy 5

 

C. Metcon

For Time

9-15-21

Hang P. Clean (135/95)

T2B

*10 Min Cap

 

D. Metcon

4 Rounds

For Time

4 Bar Muscle Ups

12 Back Rack Walking Lunges (75,55)

*Scale the # of MU based on your skill level if needed, or 8 C2B

Recent Posts
  • Sarah Schulz King

    A. done
    B. 285# 10# PR!
    C. 7:10 forearms left me on last set! 9/8-7/7-7-7 on cleans, 9/10-5/5-5-5-4-3 on t2b
    Core work: 5×8 box squats 35/65/95/125/125, then 3×20 suitcase crunch
    D. scaled to 2 MUs so i could try to sprint, 4:43

  • Matt McDonald

    Rehab work then
    5 sets
    5 bench 185, 5 weighted pullups (53), 10 strict ring dip

    6 sets of 8-10 strict curls with the curl bar

    9-15-21 not for time but at a good lick
    T2b
    Push-ups
    Ghd sit-ups