Competitors (Friday, 7/28/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Bretzel

5 Side Lying Rotations

5 Side Lying Windmills

30 sec OH DB/KB Hold

 

B. Strength

Shoulder Press

15 min to Complete

Build to a heavy Single

then 2 x 1 @ 85-90%

 

C. Metcon

3 Rounds

22 DB Snatch (50,35)

16 Air Squat

10 Pull Ups

* 200 m Run BETWEEN rounds RX+ C2B

 

 

D. Core Strength

E3MOM x 5 Rounds

30 sec Front Rack Hold @ 95 % of 1RM Front Squat

 

E. Metcon

3 Rounds

20 DB Farmers Carry Walking Lunges (50, 35#)

15 GHD Sit Ups

10 Ring Dips

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. on smith machine, worked up to 100# (no plates smaller than 5#) then 90# for 2×1
    C. about 13:15
    D.