Competitors (Tuesday, 8/8/17)

 In Competition

A.  Metcon

5 Rounds

40 Double Unders

12 Burpees

1 min Rest

16 min Cap


B.  Metcon

EMOM x 4

10 V Ups

10 Tuck Ups

10 sec Hollow Body Hold


C. Strength

4 Rounds

8 Single Arm High PUll(Each Side) – Light


D.  Fibonacci – lite


5-8-13 reps of:

Handstand push-ups

73-lb. kettlebell deadlifts

Then, 35-lb. KB OH lunge 89 ft. to finish line



3-5-8 reps of:

Handstand push-ups

5-8-13 reps of:

53-lb. kettlebell deadlifts

Then, 26-lb. KB OH lunge 89 ft. to finish line


*If you don’t have enough room to lunge walking then do 30 lunges in place

**Paralletts are RX , adjust HSPU depth as needed

10 min cap


Thats all for today, get ready for max Front Squat tomorrow

Recent Posts
  • Sarah Schulz King

    D. 7:48 – parallettes with 45+25 plate under head

  • Matt McDonald

    Rehab accessory work
    A. 6:15 (subtracted test times) scaled dubs to all arms airdyne 7 cals.
    B. No go
    C. 35lb kbell
    D. 8:40 regular hspu, 95lb dumbbells, 45lb plate oh reverse lunges (30 reps).