Competitors (Friday, 7/7/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Foam Roll Lats

10 Side Lying IR/ER (Each Side)

20 sec HK KB OH Hold (Each Side)

 

Band Pull Apart Series x 15 reps

Palms up

Palms Down

Diagonal

 

B. Strength

Shoulder Press

15 min to complete:

Build to a heavy 3

then 2 x 2 @ 85-90% of heavy 3

 

C. Metcon

4 Rounds:

400 m Run

7 Power Snatch (95,65)

12 Pull Ups

RX+ C2B, (115,75)

 

D.Core Strength

E3MOM x 5 Rounds

35 sec Front Rack Hold @ 90 % of 1RM Front Squat

 

E. Metcon

4 Rounds
25 cal Bike
ME UB T2B

*Score is total # of T2B

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. 105# – PR! then 95# for doubles
    C. finished 3rd rd at 14:57, no grip
    D.
    E. 54 reps, finished bike at 16:22

  • Matt McDonald

    Rehab work
    B. 145×3 pr for 3
    C. Scaled to 20 cal bike, hang muscle snatch (65lb), c2b. 14:50