Competitors (Saturday, 7/22/17)

 In Competition

A. 4B Weightlifting Class

 

B. Movement Prep

2 Rounds

20 Marches in Place

10 Reverse Lunges

5 Supine Hip Circles (Each Side)

 

Mini Band Series

 

C. Metcon

“Kelly”

5 Rounds for time

Run 400 meters

30 box jump, (24,20)

30 Wall ball shots (20,14)

*25 min cap

 

D.  Accessory

3 Rounds, Not For Time

20 Tire Flips

5 Rope Climbs

Recent Posts
  • Matt McDonald

    Friday
    15 min amrap
    10 deadlift
    20 push-ups
    Swim 200′
    7 rds
    Rest 15 min
    5 rds
    Swim 200′
    20 burpees (no jump)

    Saturday
    Min 1: 15 GHD sit-ups
    2: 10 kneel to stand (1.5 pood goblet)
    3 :45 sec wall sit
    4 :30 sec plate hold
    5 10 cal airdyne
    5 rds

  • Sarah Schulz King

    At a hotel gym
    5×5 bench press work up to 115
    ssw 5 strict pull ups

    bottom up air squat tabata – 15 each rd
    rev lunges tabata – 14 each rd