Competitors (Tuesday, 8/1/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec foam roll lats

5 Side Lying Windmills (Each Side)

5 Supine KB Lowering Band


Pull Apart Series

10 reps each

Over hand

Under hand



B. Gymnastics

10 mins working on Kipping pull up skill


*For most of you this should be butterfly pull ups.


C. Metcon

18 min AMRAP

Buy In: 1600 m run

then, in remaining time


14 Box Jumps

12 Pull Ups

10 Burpees

8 T2B


D. Weightlifting

5 min EMOM

3 Power Snatch

*Must be tap and go , you choose the weight, something challenging but dont let it get ug


E. Strength

Hollow Body Hold


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  • Sarah Schulz King

    A. done
    B. did 10 min EMOM of 5 butterfly pull ups, whipped bad on min 9
    C. did an E2MOM for 24 minutes at box here bc i need ppl:
    0:00-2:00- 8 cal row + 8 burpees
    2:00-4:00- 3 bar MUs + 6 snatches @ 85#
    did 2 rds of BMUs, then switched to 6 strict T2B bc of rip was hurting too bad!