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Competition 10-03-16

Monday – 10/3/2016

Gymnastics
10x60s Straight Set of C2B pull-up

Weightlifting
Power Clean
1-1-1-1-1

Metcon 1
10 Rounds
Row for calories
Work 40s:Rest 80s

Metcon 2
“Annie”
50-40-30-20-10
Double Under
Sit-Ups

Accessory
For Time: 30 Strict HSPU

*If you can not do strict handstand push-ups scale to kipping.

Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday – 10/4/2016

Gymnastics

10×1 Wall walk with 10 Second Hold in wall facing Handstand

Weightlifting

Squat snatch with pause in bottom of overhead squat

6×1 @ 70%

4×1 @ 75%

2×1 @ 80%

1×1@ 85%

Metcon 1

4 Rounds with 1 minute on each station
Two arm dumbbell push press 45/30 lb
Air Squat
Row for calories
Rest

Metcon 2

3 Rounds Each For Time:
20 Calorie Air Assault
20 Burpees to Target

*Rest 3 minutes between rounds

Recovery
2 Rounds
5 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Wednesday 10/5/2016

Gymnastics

10×60 seconds
1-3 Muscle Ups

Strength

Front Squat
4-4-4-4-4

Metcon 1

AMRAP in 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Metcon 2

10 Rounds
Air Assault for calories
Work 40s:Rest 80s

Recovery

2 rounds
1 Minute saddle pose
2 Minutes butterfly pose
1 minute saddle pose
2 Minutes down dog

Thursday 10/6/2016

Recovery

For time
5000M Row
3500M Air Assault
2000M Ski-Erg

Friday 10/7/2016

Gymnastics

20x60s
Odd: Straight Set T2B
Even: Straight set strict HSPU

*To scale use an abmat if needed

Weightlifting

Max effort for the day of power snatch + squat snatch
*No TnG but hands stay on the bar and follow yourself quickly

Skill

5×1 Rope Climbs

*Focus on speed on the way up and efficiency on the way down

Metcon

For time
30 Squat clean & jerk 155/100

Accessory

Tabata Ring Dip

Recovery

2 rounds
3 minutes garland pose
3 minutes pigeon each leg
3 minutes caterpillar pose
3 minutes puppy dog

Saturday 10/8/2016

Metcon

5 Rounds for time
400M Run
21 Kettlebell Swings 32/24 kg
12 Toe-To-Bar

Gymnastics

6x60s Straight Set Bar MU

*Attempt a max set at the end of the 6 minutes.

Weightlifting

Max Effort Squat Clean & Jerk

Skill

10 Rounds
30 Seconds of Burpee Box Jumps 30/24
30 seconds rest
*work on contiuous fast reps even if it means adding some rest and getting a lower rep count

Accessory

10×3 Neutral Grip Pull Ups with pause at the top of the pull up.

Recovery

2 rounds
3 minutes standing straddle
3 minutes cat tail each sides
3 minutes twisted cross each arm

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