August 06th, 2013

COMPETITORS

Strength: Shoulder to Overhead - 5x5
Conditioning A: AMRAP 20 - 5 Muscle-ups/7 Hang Cleans/9 Burpees
Conditioning B: Tabata Row
Skill: ALT EMOM 10 - CTB Pull-ups/HR Push-ups
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 225/155# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


G.O.M.A.D

Strength A: DB Press - 3x8 (1 Weight)
Strength B: Barbell Rows - 3x8 (1 Weight)
Accessory: (a) Decline Push-ups/(b) Weighted Pull-ups 3xMR
Conditioning: AMRAP 12 - 9 Burpees/7 HSPUs/5 Hang Power Cleans
Mobility: MWOD 99 - Solving front rack problems

ST - *30 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A*
RX'd - N/A# / SCALED A - N/A# / SCALED B - N/A#
Notes: N/A


CROSSFIT

Strength: Bench Press - 3x8 (Progressive - 2 min. rest between sets)
Conditioning: AMRAP 20 - 300m Run/5 Power Cleans/10 HSPUs/20 Sit-ups
Skill: Max CTB in 2 Minutes + Max Burpees in 1 Minute x3
Mobility: MWOD 99 - Solving front rack problems

ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A*
RX'd - 185/125# / SCALED A - 155/105# / SCALED B - 115/80#
Notes: N/A