Competitors (Monday, 8/14/17)

 In Competition


“WOO HOO ” – Sheri

For the last few weeks we’ve been powering through a strength cycle without much of a unload so this week we are chilling out on the strength, and just putting in work on metcons (#MetconAndChill). Don’t worry we will still have some heavy days – wednesday ,and Friday – so not getting rid of weightlifting just less intensity and volume.

We will also be doing some gymnastics testing and some lower body testing.


A. Movement Prep

2 Rounds

30 sec foam Roll Lats

10 Supine Snow Angles

5 SA DB/KB High Pull – 3 sec up 3 sec down (Each Side)

5 SA DB/KB Shoulder Press (Each Side)


B. “Fight Gone Bad!”

Three rounds of 1 min each of:

Wall-ball, 20 pound ball, 10 ft target

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20″ box (Reps) \

Push-press, 75 pounds (Reps)

Row (Calories)



C. Upper Body Pulling Strength Test

1 Round

ME UB Strict Pull Ups

rest 2-5 min


Death By Strict Pull Ups

Min 1: 1

Min 2: 2

…. until you can no longer fit the number of reps in the minute


We will retest this later so make sure you record your score


D. Metcon


21 Hang Power Cleans (95, 65)

20 ft Handstand Walk

15 Hang Power Cleans

30 Handstand Walk

9 Hang Power Cleans

40 ft Handstand Walk


*I would like to get accurate Fight Gone Bad Scores so try to do this after the wod, but if your schedule doesn’t allow for that just get it in when you can.

Recent Posts
  • Sarah Schulz King

    A. done
    B. 273: WBs went to hell in round 3