Monday 180212 – Competition

Warm up
3 rounds of:
10 Push up Shoulder Taps
5/side Single Arm High Pulls
5 Groiners

A. For time:
40/30 Assault Bike Calories
20 Burpees
40/30 Calorie Row
20 Burpees
40/30 Assault Bike Calories

B. 5 minute EMOM:
10 Push Presses (135/95)

C. For time:
100 Double unders
3 rounds Strict “Cindy”
100 Double unders
2 rounds Strict “Cindy”
100 Double unders
1 round Strict “Cindy”

D. Not for time: Accumulate 50 Pistols

Here’s what’s on tap for Tuesday’s Competition classes:

Warm up

3 rounds of:
10 PVC Pass Throughs
10 Squats with Press out
5/arm Single Arm Kettlebell Strict Press

A. Snatch Pulls 5×3 (90% of 1 RM)

B. Front Squats 3×8 (65-75%)

C. 3-6-9-12-9-6-3 reps for time of:
Overhead Squats (115/83)
HSPU

D. 3 rounds not for time of:
25 GHD Sit ups
8/side Turkish Sit ups
12 Barbell Good Mornings