Wednesday Dec 09, 2020
  • Classes
    • 6am
    • 930am
    • 12pm
    • 4pm
    • 520pm
    • 640pm
    • 8pm

Open 13.4

Competition Class

Strength

Skills and Drills

GYMNASTICS SKILL

10 x 1 SOFT kick ups to wall
*goal is to very lightly touch the wall (or just kick to free standing getting as close to the wall as possible w/o touching)

B. 6min EMOM
30s Wall Facing HS Hold (1 foot in balance, other foot on wall, alternating)
https://youtu.be/c_j8SplI3Bc
*scale to pike + 1 leg in balance

AEROBIC CONDITIONING

3 x 1 mile run
Rest time = run time
Rest 2min between rounds

CORE CONDITIONING
5 Rounds for Quality
30s GHD Swimmers
30s High Plank Hold on Rings
30s GHD Back Extension Hold
30s Single Leg Paloff Press each

MetCon

CLASS

E90s x 9
1 Power Clean & Jerk

BF Benchmark 10
Open 13.4: 7min AMRAP
3 Clean & Jerk 135/95
3 T2B
6 Clean & Jerk 135/95
6 T2B
9 Clean & Jerk 135/95
9 T2B
12 Clean & Jerk 135/95
12 T2B
15/15, 18/18, 21/21 . . . .