Competitors (Wednesday, 7/23/17)

 In Competition


  • Forgot to mention yesterday that we are done with front rack holds, hopefully you’ve felt the benefits of those in your core stability.
  • WODAPALOOZA: if you are interested in competing, Register Now! We have a few teams of three planning on participating in the team qualifier, but individuals are welcome to sign up as well.


A. Movement Prep

2 Rounds

30 sec Bretzle (Each Side)

10 Side Lying Rotations (Each Side)

10 Side Lying Windmills


B. Weightlifting

E2MOM x 10 (5 Rounds)

3 Hang Squat Snatch, at a moderate weight


C. Weightlifting

E2MOM x 10 (5 Rounds)

3 Hang Squat Cleans, at a moderate weight


D. Metcon

3 Rounds For Time:


50 m Suitcase Carry R (73.53)

50 m Suitcase Carry L


E. Gymnastics Strength

EMOM x 12

1 Negative Muscle Up


We are going to do 4 weeks of negatives at a high volume before we start working on strict muscle ups

Recent Posts
  • Sarah Schulz King

    D. 5:25 unbroken HSPUs and no stopping on carries
    E. done

  • Matt McDonald

    A. Done
    B. 135
    C. 135. Style points today
    D. Didn’t time it. Focused on good hspu technique
    E. No go
    CNS feels taxed today.