Competitors (Monday, 9/25/17)

 In Competition



KF17 Week! If you are competing this week then be intelligent with your volume and intensity; wods should be at a moderate pace and strength work should be easy. If you are not competing then keep it business as usual and remember there will be no wod programmed on Saturday because both gyms will be closed.


A. Movement Prep

2 Rounds

30 sec Bretzle (Each Side)

8 Single Arm Swimmer (Each Side)

2 Turkish Sit Ups w/ 10 sec pause at top (Each Side)


B. Weightlifting


5 x 2 , across

Moderate weight, reset after each rep


C. Metcon

8 min AMRAP

11 Burpees

9 Wall Balls (20,14#) (10,9′)



D. Metcon

4 Rounds for time:

1 Rope Climb

10 Ring Dips

14 Box Jump Overs

20/15 Assault Bike Cals

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  • Sarah Schulz King

    A. Done
    B. 5×5 thrusters
    D. 10:56, but only did rope climb on 4th round to save shoulders