Competitors (Wednesday, 8/9/17)

 In Competition

A. Movement Prep

2 Rounds

10 Hip IR/ER (Each Side)

10 Bear Squats

10 Cossack Squats

 

B. Strength

Front Squat

20 minutes to Complete

Build to a 1RM

 

C. Metcon

7 min AMRAP

200 Run

7 Squat Snatch (95, 65)

RX+ (115,75)

 

D. Metcon

5 Rounds

20 cal Assault Bike

3 Rope Climbs

*Be safe on rope climbs, lower the number if need

15 min cap

 

E. Core Strength

E3MOM x 5 Rounds

40 sec Front Rack Hold @ 95 % of 1RM Front Squat

 

Recent Posts
  • Sarah Schulz King

    A. done
    B. 205#, missed 215 x 2
    C.3+1 RX+
    D. legs were just done at this point, scaled to 10 calories and did 3 rope climbs each time, finished last bike at 15:03
    E.

  • Matt McDonald

    D. No rope climbs. 5 sets of 20 cal bike w/ rest :60

    Lean X. 7 rds + 12