Competitors (Monday, 7/31/17)

 In Competition

A. Movement Prep

2 Rounds

10 Supine Leg Lowering

10 Hip Hinge w/ PVC

5 Single Leg RDL w/ Barbell (Each Side)


B.  Strength


15 min to Complete

Build to a heavy Single

then 2 x 1 @ 90-95%


C, Metcon

3 Rounds

60 Double Unders

6 SA KB Front Rack Reverse Lunges R

6 SA KB Front Rack Reverse Lunges L

8 Power Cleans (135, 95)


8 min cap

RX + (185, 125)


D. Core Strength
E3MOM x 5 Rounds
35 sec Front Rack Hold @ 95 % of 1RM Front Squat

We are so close to being done with these ! You guys survived! Hopefully you’ve felt the benefits in your front squat and general core strength as well


E.  Metcon

For Time
200 cal Assault Bike


Peddle fast 😉

Recent Posts
  • Matt McDonald

    Garage boxed it got to be somewhere by 5:30.
    A. Done
    B. 415.
    C. 7:46 rx+. Broke all dubs up into sets of 20. Felt solid. Pushed hard to break that 8 mins.
    Airdyne for 50 easy cals and done today

  • Sarah Schulz King

    A. done
    B. 300#, then 270# in EVV- had to use a men’s bar, not the same