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Competition 10-17-16

Monday 10/17/2016

Gymnastics

12×90
[o
dd] straight set bar MU
[even] straight set kipping hspu

Skill

EMOM for 10 Minutes
3 Push Jerks

Metcon 1

AMRAP in 10 Minutes
30 Double Unders
15 See the lights sit-ups 35/25 lb

Metcon 2

7x300M Row
30s rest after every round record the time of each round

Strength

Front Squat 3RM with pause in bottom of 1st rep

Recovery

1 Rounds
3 Minutes Standing Straddle
3 Minutes Pigeon each leg
3 Minutes Puppy Dog

Tuesday 10/18/2016

Gymnastics

EMOM for 10 Minutes
Straight set of strict handstand push-ups

Strength

Max Effort Squat Snatch

Metcon 1

21-15-9
power snatch 95/65lbs
burpees
front squat 95/65lbs

Metcon 2

for time
2K air assault bike
30 power cleans 185/125

Accessory

5 sets max reps strict pull-ups
*Rest to recovery between sets

Recovery

2 rounds
2 Minutes Garland pose
1 Minutes Pigeon each leg
1 Minutes twisted cross each arm

Wednesday 10/19/2016

Gymnastics 

EMOM for 10 Minutes
[odd] :30s ring dips
[even] :30s hollow rocks

Metcon 1

AMRAP in 8 Minutes
3-6-9-12 … Deadlift 225/155 lb
*15 Box Jumps 24/20 after every round

Metcon 2

7x600M Air Assault
30s rest

Strength

AMRAP in 3 Minutes
5 Push Press 155/105 lb
*All sets must be unbroken score is total reps

Strong effort Squat Clean for the day

Accessory

10×1
3 ring swings + 1-2 MU
*rest as needed between sets

Recovery

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

Thursday 10/20/2016

Active Recovery

10×4 Minutes
Run 400M
*Record your time for each run 

Friday 10/21/2016

Gymnastics 

4 attempts at a max effort HSW for distance

Strength

EMOM for 10 Minutes
1 Squat Snatch + 2 Overhead Squats

Metcon 1

AMRAP in 6 Minutes
2-4-6-8-10-12
Alternating Jumping Lunge Steps
Kettlebell Swings 32/24 kg

Metcon 2

For time 27-21-15
Back Squat 165/115 lb (no rack)
HSPU

Moncon

7x300M Ski Erg
30s rest after every round record the time of each round

Recovery

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

Saturday 10/22/2016

Metcon 

for time
100 Pull-Ups
100 Wall Ball Shots 20/14
1000M Run with medicine ball 20/14 lb

Skill

10 Rounds
30 Seconds of bar facing burpees
30 seconds rest

Strength

EMOM for as long as possible
1 Split jerk starting at 60% and increasing

Gymnastics

20x60s
[odd] 1-4 muscle ups
[even] Straight set of pistols left leg + straight set of pistols right leg

Recovery

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

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