Competitors (Monday, 8/7/17)

 In Competition

A. Movement Prep

2 Rounds

30 Sec Foam Roll lats

10 Supine Snow Angles

15 Sec OH KB Hold + 3 Presses (Each Side)

 

B. Strength

Shoulder Press

15 minutes to Complete

Build to a 1RM

 

C. Weightlifting

EMOM x 10

1 Power Clean & Jerk

Across, Mod Heavy

 

D. Strength

Weighted Pull Ups

3 x 1

Across, AHAP

*We are testing max strict pull ups next week

 

E. Metcon

For Time

30 – 20 – 10

Cal Row

GHD Sit Ups

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. 105# failed 110#
    C. 150# across
    D. 38#
    E. about 7:40, struggled finding space to row and ghd with classes– got sweaty and went hard on row

    • Matt McDonald

      150 is big weight across. Great work!

      • Sarah Schulz King

        thanks! it felt great.

  • Matt McDonald

    Class
    A. Done
    B. 165, missed 180 and 175 today
    C. 205. Felt pretty solid for not doing anything like this since June

    Hit an Assault bike wod with Jack. :30 on :30 off for 10 rds max cals. 106. Brutal

  • Casey Hogan

    A: class
    B: 145 PR miss 150 barely
    C: 205 across
    D: 70, tried 95, got one rep
    E: nope