Competitors (Monday, 7/24/17)

 In Competition

A. Movement Prep

2 Rounds

5 Supine Hip Circles

5 Abducted Rock Backs

10 Tall Kneeling Get ups with wall ball

 

B.  Strength

Front Squat

15 min to Complete

Build to a heavy Single

then 2 x 1 @ 85-90%

 

C. Metcon

For Time

100 Double Unders

800 m run

60 Step Ups

40 Sit Ups

20 Burpees

 

15 min cap

 

D. Strength

3 Rounds, NFT

10 Strict HSPU

30 sec Hollow Body Hold

20 Band Pull Aparts

 

E. Metcon

3 Rounds

20 cal bike

12 Doubld KB Deadlift (73, 53)

20 ft Handstand Walk

*Scale HS to 30 wall facing shoulder taps

Recent Posts
  • Matt McDonald

    Rehab and mobility
    Bunch of kbell movements
    Few sets of 4 super strict t2b

    D. Done.
    E. 10:06 rx unbroken.

  • Sarah Schulz King

    A. done
    B. Smith machine front squats: worked up to what i think was 180# for 1, then 160 for 2×1, weird to FS on a track
    C. no where to jump rope, so run 1200 instead of 800 (on treadmill), then did rest.