Competitors (Tuesday, 7/25/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Rib Grab

10 Side Lying IR/ER

5 Supine KB Lowering


B. Gymnastics 

EMOM x 9 (3 Rounds)

Min 1) ME T2B

Min 2) ME HSPU

Min 3) Rest


I know what you’re thinking, HSPU 2 days in a row OMG! BUT you will be okay, we are going to do today’s reps under a little fatigue and soreness, so be efficient with your kipping. Tomorrow will be low shoulder volume so you will be good as new by Friday.


C. Metcon

4 Rounds

90 sec Work

90 sec Rest

10 Power Snatches (95, 65)

AMRAP Cal Row in remaining time

RX+ (115,75)


D. Metcon

For Time

25 Wall Balls

10 Box Jump Overs

5 Ring Muscle Ups

20 Wall Balls

10 BJO

4 Ring Muscle Ups

15 Wall Balls

10 BJO

3 Ring Muscle Ups


E. Strength

4 Rounds

10 Weighted GHD Hip Ext.

1 Legless Rope Climb



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