Competitors (Monday, 6/19/17)

 In Daily WODs

A. Movement Prep

2 Rounds

10 Cat Camels

10 Leg Lowering 1 (Each Side)

5 Single Leg KB RDL

 

B. Strength

Deadlift

15 Min to Complete:

Build to heavy 5.

-then-

2×5 – 90% of heavy 5

 

C. Metcon

4 Rounds:

400m Plate Run/Carry

20 Plate Deadlift (45/25)

10 Box Jump

*20 Min Cap

 

D. Gymnastics 

EMOM x 10

1 Muscle Up Negative

 

E. Metcon

Descending Ladder

10 cal Bike

10 HSPU

9 cal Bike

9 HSPU

8 cal Bike

8 HSPU

7, 6, 5 , 4…

*5 min Cap

**Capping this at 5 min because it should be a hard fast workout, push the pace on the bike !

Recent Posts
  • Sarah Schulz King

    A. done
    B. 265# then 2×5 at 235
    C. 15:35 RX
    D. done
    E. only gothing through 8’s- haven’t slept in 48 hours

  • Matt McDonald

    A. Done along with rehab correctives
    B. Up to 415×5 then 2×5 @ 355
    C and D no go
    E. 3 hspu shy of finishing 7s.

    Knee bothering me after the ohs Granite wod.