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Competition 03-19-2017

Monday 3/20/2017

Skill

10×3
Strict Weighted Pull-Up or Strict Bodyweight Pull-Up

Metcon

2 rounds for time
25 Hang Power Cleans 135/105lb
50 Walking Lunge Steps

Strength

2RM Push Press

Gymnastics 

20×60
[odd] Straight set of Muscle Ups
[even] 4 Heavy Thrusters

Accessory

For time
21-15-9
Ring Dip
GHD Sit Up

Tuesday 3/12/2017

Skill

EMOM for 10 Minutes
[odd] :30 seconds Hollow Rock or Hold
[even] Double Unders

Metcon

7 Rounds for Max Reps
1 Minute Row for Calories
1 Minute Double Dumbbell Thrusters 50/35lb
1 Minute Rest

Strength

3RM Deadlift tap only no bounce
then
Deadlift
5×3 80% 

Gymnastics

for time
7-6-5-4-3-2-1
Bar Muscle Up
Burpee box jump all the way over 24/20″

Accessory

for time
40 Calorie Ski erg
40 Kettlebell Swings 40/32 kg

*Scale kettlebell weight if needed

Wednesday 3/22/2017

Skill

EMOM 10 Minutes
3 Power Clean & Push Jerk

Metcon

AMRAP in 10 Minutes*
15 Sit Ups
10 KB Swings 32/24kg
*5 Burpees EMOM

Accessory

for time
5x750M Row 2K Pace.
2 Minutes rest between efforts

Strength

EMOM for as long as possible.
Slow pull Squat Snatch.
Start at 60% and increase if no misses.
Complete at least 3 reps at 90%

Gymnastics 

EMOM for 10 Minutes
1 Strict Muscle Up + 1 Kipping Muscle up w/ Strict Dip + max reps kipping muscle up w/kipping dip

Thursday 3/23/2017

Skill

Tabata Handstand Hold
Rest 1 Minute
Tabata Arch Hold

WOD

AMRAP in 15 Minutes
5-10-15-20-25…*
Front Squat 165/115
*400m Run after each set

OR
If you need a Recovery Day

AMRAP in 15 Minutes*
20-40-60-80-100…
Double Unders
*400m Run after each set

Friday 3/24/2017

REST

Saturday 3/25/2017

17.5! And PARTY TIME!!

 

 

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