Competitors (Wednesday, 6/21/17)

 In Competition

A. Movement Prep

2 Rounds

30 sec Bretzel

10 Deadbugs

10 Blackburns

 

B. Strength

Strict Press

15 Min to Complete:

Build to heavy 5

2×5 – 90% of heavy 5

 

C. Metcon

Alt. EMOM x 14

Odd) 3 Hang P. Clean (115/75) + 6 Front Rack Rev. Lunge

Even) 60s ME DU

 

D. Core Strength

E3MOM x 5 Rounds

45 sec Front Rack Hold @ 85 % of 1RM Front Squat

only 8 more weeks of these =)

 

E. Metcon

100 m of Tire Flips

 

Recent Posts
  • Sarah Schulz King

    A. done + core warm up
    B. 95#, then 87# for 5×2: tried 100, but only got 3 reps
    C.
    D.
    E.

  • Matt McDonald

    A. Correctives
    E. Flipped tars
    B. Up to 135×5
    Main site wod. 5 rft 25 wall ball 30 pullups. Around 20 mins

    6×12 tricep cable pulldowns and slow bicep curls