Competitors (Monday, 7/3/17)

 In Competition

A. Movement Prep

2 Rounds

10 Single Leg Glute Bridge (Each Side)

10 Cossack Squats

5 Rock Back to Goblet Squat w/ 5 sec ecc

 

B. Strength

Front Squat

15 min to complete:

Build to a heavy 3

then 2 x 2 @ 85-90% of heavy 3

 

C. Metcon

EMOM x 12

Odd: 4 Power Cleans (50-60% of 1RM Power Clean)

Even: Burpees Over Bar

 

D. Gymnastics

5 Rounds

5 Weighted Pull Ups, Across, AHAP

 

E. Metcon

3 Rounds

45 Double Unders

15 GHD Sit Ups

10 Single Arm Push Press R (50,35)

10 SIngle Arm Push Press L

 

F. Metcon

8 Rounds

50 m Prowler Sprints

*Weight is your choice, choose something that allows you to run the 50 meters

Recent Posts
  • Sarah Schulz King

    A. done
    B. 185#, then 2×2 at 165#
    skipping C: doing hero wod with these 2 mvmts tomorrow
    D.
    E.