Competitors (Monday, 11/13/17)

 In Competition

A. Movement Prep

2 Rounds

10 90/90 Transitions

3 Prone Hip Flexion Holds x 12 sec (Each Side)

5 Rockback to Goblet Squats

 

B. Strength

Back Squat

Build to a heavy 3

2 x 3 @ 80%

 

C. Metcon

3 Rounds

2min AMRAP:

ME 6″ Target Burpees

-2min rest-

*score is lowest round of burpees

 

D. Metcon

5 Rounds

20 cal Row

10 Pistols

5 Hang Power Cleans (185, 130#)

 

Recent Posts
  • Matt McDonald

    D. Around 13 mins. Unbroken but 80-85% effort
    Class
    A. Done
    B. 285 then 235 sets
    C. 31,29,28

  • Casey Hogan

    A: class
    B: 265 and 215 sets. 265 is my old 1RM. Cleaned up the butt wink in later sets or so I’m told.
    C. 31,31,31
    D. I DID wuss out on this one. Few reps of everything, called it a day.