COMPETITION (Monday 11/28/16)

 In Competition


A. Movement Prep
2 Rounds:
5 Side Lying Windmill (Each Side)
10 OH X Band Walk (Each Side)

B. Weightlifting
1/85-90% x 3

C. Strength
8 Min EMOM:
3 Back Squat
*75% of 1RM

D. Metcon
For Time:
40 Wall Balls
30 Sit Ups
20 Burpee Over Bar
10 Deadlift (225/155)
*Rx+ (275/185)
**10 Min Cap

E. Conditioning
For Time
50 – 40 – 30 – 20 – 10
Cals on Bike
Walking Lunges

*15 GHD Sit Ups
Between Rounds

Recent Posts
  • Josh Sampson

    A. Later
    B. Later
    C. Did Bench Press today.
    D. Later
    E. 21:27. Wasn’t sure if we’re supposed to do GHDs at the end so I did anyway. Should call this Quadzilla. 🔥

  • Sarah Schulz King

    A. done
    B. 120#, less than 85%, hip not feeling good
    C. 160#- front squats
    D. 4:40 RX+
    E. 29:36

  • Matt McDonald

    A. Done
    C. 245 across for emom.
    B. 185
    D. 4:26 rx+
    E. no go
    Got a 3 week project for work will be working dark to dark 6 days/week so after Saturday’s compettion workouts will likely be few and far between until after Christmas.

  • Camille Goldman

    A. Done
    B. 95# better form
    C. 155# hard, my left inside hip got a strain
    D. 4:09 RX+ Jared beat me 😡
    E. Took forever my clock said 33 minutes. I did an extra set of sit-ups and went to the bathroom. 😅 All of the sudden biking 10 calories seems easy🚴‍♀️.
    I thought my left hip was going to fall off 😫!