Competitors (Tuesday, 7/18/17)

 In Competition

A. Movement Prep

2 Rounds

10 Side Lying Windmills (Each Side)

10 Side Lying IR/ER (Each Side)

3 Inchworms w/ 5 Sec ecc.


B. Gymnastics 

EMOM x 12 (3 Rounds)

Min 1) 10 Pull Ups

Min 2) Rest

Min 3) 7 Ring Dips

Min 4) Rest

Rx+ (15 PU/ 10 Dip)


C. Strength

15 min AMRAP

400 m Run


200 m run


100 m run



D. Strength

Not For Time

Accumulate 50/35 DBall over the Shoulder (Alt Sides)

*If you cannot yet get the dball over the shoulder, try just getting it to your hip


Watch this video for tips and help:

Lifting Stones with Rob Orlando

Recent Posts
  • Sarah Schulz King

    D. done before class
    A. done
    B. done RX+ all unbroken
    C. 2+400m run

  • Matt McDonald

    A. Done
    Then 3×10/side ecc split squat on slant board ssw :30 wall sit
    B. Rx+ but strict on all (high) ring dips and pullups. Broke up final set of Pullups
    C. 15 min amrap
    Swim 2 laps around pool
    15 hr push-ups.
    9 rounds at the buzzer. Mean, helluva pump and workout. Getting better at swimming but still trying to figure out breathing and rhythm without taking in a mouthful of water occasionally.