Competitor (01/09/16)

REGIONAL PREP

A. Gymnastics Tests
Max Length HS Walk in 2 minutes
-rest 4min, then-
Max Length UB Parallette L-Sit Hold
*Feet must be held above 2, 45# bumpers

B. Strength
Back Squat
15min to build to a heavy training single
*Keep great form. Build up to something heavy for the day.

C. Accessory
4 Rounds of:
15 GHD Sit-ups
8 Glute Ham Raises

D. Metcon
4 Rounds for time:
20 Pistols (alt)
5 MUs
7 Hang Squat Cleans (155, 110)

E. Conditioning
5 Rounds of:
Min 1: 15-17 Cal Airbike
Min 2: 50-60 DUs
Min 3: 12-15 Burpees (6″ target)

OPEN PREP

A. Gymnastics Tests
Max Length UB HS Hold
*Back facing wall
-rest 4min, then-
Max Length UB Parallette L-Sit Hold
*Feet must be held above 2, 45# bumpers

B. Strength
Back Squat
15min to build to a heavy training single
*Keep great form. Build up to something heavy for the day.

C. Accessory
3 Rounds of:
12 GHD Sit-ups
6 Glute Ham Raises
*sub 15 GHD hip extensions if not able to complete GHRs

D. Metcon
4 Rounds for time:
20 Pistols (alt)
5 MUs
7 Hang Squat Cleans (155, 110)
*sub 10 C2B Pull-ups + 10 Ring Dips if not able to complete MUs