Competitors (Monday, 9/11/17)

 In Competition



This is an unload week, so our volume will be less than normal. Weeks like this your intensity should be high and your should focus on your recovery; get some extra sleep, spend your extra time meal prepping etc…


A. Movement Prep

2 Rounds

30 sec Bretzle

10 Sidelying Windmills (Each Side)

20 Deadbugs


B. Nutrition Challenge Test WOD


9 Rounds for time of:

11 Wall Balls (20,14#) (10′,9′)

200 m Run

1 Strict Pull Up


Rx+ Strict Muscle Up

24 min time cap


C. Metcon

EMOM x 7 min

7 Hang Power Snatches (115, 85)

*Goal is to go unbroken


D. Metcon

10 min Bike, conversational pace



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  • Sarah Schulz King

    A done
    B 18:53 RX+ baby!
    C did thrusters instead to prep for KF17 + wod 1 practice
    D done