Competitors (Tuesday, 7/11/17)

 In Competition

A. Movement Prep

2 Rounds

Foam Roll Lats

10 Side Lying Windmills (Each Side)

5 Push Ups into Down Dog w/ 5 sec ecc


B. Gymnastics 

EMOM x 12

Min 1) ME UB T2B

Min 2) Rest

Min 3) ME UB Ring Push Ups

Min 4) Rest


C. Metcon

15 min AMRAP

200 m Run

50 m Suitcase Carry R (53,35)

50 m Suitcase Carry L

12 Burpees to Bar


RX+ (73,53)


D. Gymnastics Strength

5 Rounds

5 Deficit Strict HSPU

*Increse deficit with each set

**If you cannot perform strict deficit then stick to level HSPU


E. Metcon

4 Rounds

10 Front Rack Lunges (95,65)

7 GHD Sit Ups

Recent Posts
  • Matt McDonald

    A. Done
    3×8 ecc split squat -ssw- couch stretch :30/side

    3 sets
    10 SA OH kbell hold opp arm toe touch/side
    6 single arm ring row ISO hold at top

    B. T2B 15,15,15
    Ring PU 25,15,14 (pecs were heating up didn’t go to absolute failure here)
    C. No go
    Swam 100m (12 laps around 27′ pool).

  • Sarah Schulz King

    Did this Thursday
    A. done
    B. 20/17/17 on T2B, 21/20/20 on ring push ups
    C. skipping bc i’m not supposed to do cardio, did monday’s split squats instead