Competitors (Wednesday, 7/5/17)

 In Competition

A. Movement Prep

2 Rounds

10 Cat Camels

10 HIp Hinge w/ PVC

5 SL KB RDL

 

B. Strength

Deadlift

15 min to complete:

Build to a heavy 3

then 2 x 2 @ 85-90% of heavy 3

 

C. Metcon

Partner Relay

8 Rounds (4 Each)

20 Cal Row

12 Ring Push Ups

*If you don’t have a partner, 1:1 work to rest ratio

 

D. Strength

5 Rounds

3 SA KB Front Rack Feet Elevated Split Squat w/ 5 sec ecc (Each Side)

 

E. Metcon

8 min AMRAP

3 Ring Muscle Ups

5 Thrusters (155,115)

200 m Run

*Scale Muscle Ups to 3 Strict Pull Ups

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. 295#, then 265# for doubles
    C. 10:29 w/ Case
    D.
    E.

  • Matt McDonald

    A. Rehab correctives. Elevated heel + elevated rear leg ecc split squat weighted 3×8/side. 30 sec/side couch stretch.
    C. 4 rft 20 cal assault, 12 ring push-up. 8:13
    E. 8 min amrap. 3 ring muscle up (no ugly chicken wingness), 5 strict press from rack (95lb), 20 V-ups. Almost 4 rounds.

    Ordered a slant board for patellar strength rehab.