Competition (02/03/16)

REGIONAL PREP

A. Correctives
Plank w/ Reach
2×10/side

Banded Good Mornings
20

Monster Walks
2×10/side

B. Gymnastics + Warmup
4 Rounds:
Min1: 20-30sec L-Sit
Min 2: 2 TGUs (1/side)
Min 3: 10 Pistols (alt)
*Parallette L-Sit. Mod/Heavy on TGU

C. Weightlifting
Hang Power Clean + Power Clean
15min to build to a heavy complex.
*Reset grip on ground after HPC

D. Metcon
5 Rounds for time of:
5 Power Cleans (225, 155)
20 Wall Balls (20, 14)
*15min cap

E. 5 Rounds:
Min 1: ME Air Bike (cal)
Min 2: Rest
Min 3: ME Row (cal)
Min 4: Rest

 

OPEN PREP

A. Correctives
Plank w/ Reach
2×10/side

Banded Good Mornings
20

Monster Walks
2×10/side

 

B. Metcon
5 Rounds for time of:
5 Power Cleans (185, 130)
20 Wall Balls (20, 14)
*15min cap

C. 5 Rounds:
Min 1: ME Air Bike (cal)
Min 2: Rest
Min 3: ME Row (cal)
Min 4: Rest