Competitors (Tuesday, 10/17/17)

 In Competition

red_1746

 

A. Movement Prep

2 Rounds

8 Single Leg Glute Bridge w/ Band

5 Prone Hip Flexion Holds x 3 sec (Each Side)

10 Narrow Stance Air Squats

 

B. Gymnastics Skill

10 min working on pistols

 

C. Metcon

Partner Double Reverse “Jackie”

For Time:

60 Pull Ups

100 Thrusters (45,35)

2000 m Row

*Split work in half

 

D.  Metcon

EMOM x 12

40 sec work:20 sec rest

MIn 1) Sandbag Carry (150,100)

Min 2) DB Weighted Walking Lunges (50#, 35#) (DB in each hand)

Min 3) DB Hang Power Cleans (50,35)

 

E. Strength

Shoulder Accessory

SA OH KB Hold

5 rounds x 30 sec (Each Side)

 

Recent Posts
  • Sarah Schulz King

    A. Done
    B. Done, worked on staying in the bottom for 3-5 sec
    C.

  • Matt McDonald

    A. Done
    B. Some split squats no weight
    C. Regular Jackie. 7:26 pr

    All I’m doing today.