Bish Is How We Do It – CompetitorWOD

May 19th, 2017

Category: Competitor

Bish Is How We Do It – CompetitorWOD

Bish

Warm-up
2 Rounds
Run 200m
4 Strict HSPU
8 Strict Pull Ups
12 Squats*
*Use a wall or pole to focus on perfect squatting form here – keeping chest up, etc.

Mobilize overhead position
Warm up squat clean & split jerk

Oly
Clean and Jerk
EMOM 20
ODD Minutes only
1. 5 @70%
2. 5 @ 75%
3. 4 @80%
4. 4 @80%
5. 3 @85%
6. 3 @85%
7. 2 @ 90%
8. 2 @ 90 %
9. 1 @ 95%
10 [email protected]%

WOD
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

DISCUSSION 3 Comments

  1. Ben Brauer 05/19/2017 at 6:18 pm

    Oly: 185 – 245
    WOD: 5 rounds @ cap Rx – I should have scaled to 2 HSPU per round…

  2. Kurt 05/19/2017 at 1:10 pm

    Oly: 170-240# (5# PR)
    WOD: 9 rounds at the cap, 2 ab mats on SHSPU

  3. Brian Maser 05/19/2017 at 12:28 pm

    Oly: 170-230
    WOD: 8 Rds. @ 25:00 cap (used 2 ab mats for the SHSPUs)