Competitor Training 2.17.15

Warm Up
The “Junkyard Dog” warm-up

Gymnastics / Skill

Hollow Hold 1 min on 1 min off 4 rounds Accumulation

Strength

EOMOM For 12 Minutes (6 Rounds)
5 Back Squats
0:00-2:00 70%
2:00-4:00 75%
4:00-6:00 80%
6:00-8:00 80%
8:00-10:00 80%
10:00-12:00 80%

Mixed Modal A

15 Min AMRAP:
21 WB (20/14)
15 Cal Row
9 Deadlifts (225/155)

Goat Session

If you have specific weaknesses perform 20 min of work on progressions and skills.

Mixed Modal B

Assault Bike 5×1 Min
Rest 2:1 btwn efforts

Accessories

If you have specific weaknesses perform accessories for that area.

       

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