Competitors (Wednesday, 9/5/17)

 In Competition



A. Movement Prep

2 Rounds

20 Marches in Place

10 Single Leg Straight Leg Glute Bridge (Each Side)

10 Split Squats (Each Side)


B. Strength

Back Rack Reverse Lunges

3 x 10 (Each Side), Climbing

*End 5-10 lbs heavier than last week


C. Metcon

7 min AMRAP


10 Burpees

10 T2B


D. Metcon

12 min AMRAP

0:00 – 3:00 min

10/7 cal Bike

2 Muscle Ups


3:00-6:00 min

12/10 cal Bike

4 Muscle Ups


6:00-9:00 min

15/12 cal Bike

6 Muscle Ups


9:00-12:00 min

18/15 cal Bike

8 Muscle Ups


*Every 3 minutes you will start back at the bike, if you are already on the bike, start your count over

**Scale Muscle ups to bar, or c2b + dips (if you did the wod on Monday, ring dips only might not be a bad idea, to keep those shoulder healthy by not giving them too much pull up volume)


E. Gymnastics Strength

6 min to Accumulate

1 min Chin Over Bar Hold

2 min Handstand Hold




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  • Sarah Schulz King

    A. Done
    B. 135#
    C. 4+14
    D. 18+ 16+ 18+ 18 reps each 3 minutes – Bar muscle ups bc my should wasn’t feeling rings today
    E. Done 30s and 60s at a time