Competitors (Monday, 6/12/17)

 In Competition

A. Movement Prep

2 Roudns

5 Fwd to Rveverse Goblet Lunges (Each Side)

10 Abducted Rock Back (Each Side)

5 Goblet Squats – 5 sec Ecc.

-then-

Mini Band Series

 

B. Strength

Front Squat

15 Min to Complete:

Build to heavy 5.

2×4 – 90-95% of heavy 5

 

C. Metcon

4 Rounds:

10 Box Jump (24/20)

15 RKBS (53/35)

20 V Up

*12 Min Cap

 

D. Gymnastics Strength

5 Rounds

2 Pull Up Tempo Negatives

3 sec Pause w/ chin over bar

3 sec Pause at Half Way (elbow at 90 deg)

3 sec pause at the bottom

*Rest as Needed

 

E. Metcon

21 Cal Bike ]

100 m Farmers Carry AHAP

15 Cal Bike

100 m Farmers Carry AHAP

9 Cal Bike

100 m Farmers Carry AHAP

Recent Posts
  • Sarah Schulz King

    A. done
    B. 165# x4, then 150# 2×4
    C. 6:08
    D. done
    E. 8:38

  • Jessica Millikan

    A. Done
    B. 1×5 @ 125#, then 2×4 @ 115# in class
    C. 5:43 in class
    D. Done
    E. 13:30ish used 53# kbs