Competitors (Friday, 7/14/17)

 In Competition

A. Movement Prep

2 Rounds

5 Supine Hip Circles (Each Side)

10 Tall Kneeling Goblet Get Ups

10 Cossack Squats

 

B. Strength

Front Squat

15 min to complete:

Build to a heavy 3

then 2 x 2 @ 90-95% of heavy 3

 

C. Metcon

8 min

20 Wall Balls

8 SA RKBS R (53,35)

8 SA RKBS L

12 Sit Ups

 

D. Gymnastics Strength

5 Rounds

3 Weighted Pull Ups , AHAP, across

*Should be heavier than last week

 

E. Metcon

E2MOM x 5

15 /10 cal Assault Bike

Recent Posts
  • Sarah Schulz King

    A. done
    B. 175# not feeling it today
    skipping C/E until lunges are better
    my C: 5×10 each side suitcase deadlift @ 72# then 3×12 (85, 105, 115) box squats ssw 5×10-12 seated DB press w/ 25s
    D. 18# ssw 10 decline push-ups

  • Matt McDonald

    Kind of programming mostly for myself for the time being to accommodate my knee but I’ll be back

    Lots of mobility and stability work with kbells and bands.
    5×3 bench press 195lb ssw
    Weighted pullups 2 pood 5×3

    6×10-15′ handstand walks ssw 10 GHD sit-ups between walks