Competitors (Monday, 10/9/17)

 In Competition



Howdy gang, this week is an unload week. We went hard last week and some of you were still recovering from KF17, so  this week we will still have plenty of conditioning but less volume over all. In accordance with our annual plan, we will be full open prep mode in the coming weeks, that means our metcons will start feeling more like open wods and our strength work will come down out of the hypertrophy range; so get ready.


A. Movement Prep

2 Rounds

10 Side Lying Rotations (Each Side)

10 Supine Chalk Angels

12 PVC Prone Presses


B. Strength

Push Press

Build to a heavy 8

*These should be challenging but don’t go to failure


C. Metcon

5 Rounds for time:

10 Double Unders

10 RKBS (53,35)

200 m Run


D. Metcon

EMOM x 10 min

Odd)15/12 cal Row

Even) 12 Burpees


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  • Sarah Schulz King

    D. Done before class- RX all 10 rds
    A. Done