Competition (01/29/16)

REGIONAL PREP

A. Correctives
Kneeling Box Stretch
90sec total

Goblet Squats
15

HK KB Press
15/side

B. Gymnastics + Warmup
4 Rounds:
Min1: 10 C2B Pull-ups
Min2: 10 HSPUs
Min3: 10 Pistols

C. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple

D. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap

E. Conditioning
6 Rounds:
Min 1: 15sec ME Air Bike
Min 2: 12 Burpees

 

OPEN PREP

A. Correctives
Kneeling Box Stretch
90sec total

Goblet Squats
15

HK KB Press
15/side

B. Strength / Skill Thruster
5×3
*Building to a moderately heavy triple

C. Partner WOD:
5 Rounds for time of:
A: 12 Cal Row
B: 12 Cal Row
A: 12 Thrusters (95, 65)
B: 12 Thrusters (95, 65)
Rx+ (115, 80)
*20min cap