Going OH

Competition Class

Strength

Skills and Drills

GYMNASTICS

3 sets of 3-5 C2B Pull-ups

Max Effort Unbroken C2B Pull-ups
Rest 1min
Repeat C2B test

3 sets of 3-5 Kipping Ring Dips

Max Effort Unbroken Kipping Ring Dips
Rest 1min
Repeat Kipping Ring Dip Test

*text results to 403.404.1917

UPPER STRENGTH

E2M14M
1 Strict C2B Pull-ups
1 Strict Ring Dips
*scale as needed or add weight if easy
*last set of each is max unbroken

E2M14M
1 Bench Press (work to 90%)
1 Bent Over Rows (work to 90%)
*ME UB on last set for each @ or around 90%
*heavier than last week

RUN CONDITIONING

6 Rounds
Run 400m
Rest 1:1
Attempt to stay within +/- 3s of first interval

 

MetCon

CLASS

E90s x 7
1 Strict Press
60/65/70/75/80/85/90*
*90 = Unbroken AMRAP

3 Strict Pull-ups after each Strict Press

5 Rounds for Time:
20 Alt DB Snatch 50/35
20 Box Jumps 24/20

15min time cap