Friday Fitness- CompetitorWOD

Apr 21st, 2017

Category: Competitor

Friday Fitness- CompetitorWOD

George – Already Miss Ya

Warm-up
20 cals bike
1 Round of DT
1 Round of the complex
10 Burpees
6 Front Rack Lunges

Oly*
Every 2 Minutes increasing by 10/5lbs each interval
1 Power Clean
1 Hang Squat Clean
1 Full Squat Clean

*Continue until you cannot complete the reps. Should be no longer that 16 minutes and no shorter than 6 minutes

Starting Weight
Games- 205,145
Regional-185, 125
Open 155,105

hands must stay on the bar. Pick a weight that you think you can ascend 5 +times. Men increase by 10lbs and ladies by 5lbs

Strength

Front Rack Lunge
6-6-6-6
(3 Each Leg)

WOD
Tabata Assault Bike

Rest 1 Minute

7 Minute AMRAP
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push-jerks

Rest 1 Minute

Tabata Burpees

You should have 3 scores- lowest row bike, total rounds for the amrap,

DISCUSSION 3 Comments

  1. Jen M 04/21/2017 at 6:43 pm

    Complex: 145 – 180
    Lunges: 105 – 145
    Bike: 5
    AMRAP: 4+22 Rx
    Burpees: 6

  2. Ben Brauer 04/21/2017 at 2:19 pm

    Complex: 185-255 (failed the first go at 255 though)
    Bike: 6
    AMRAP: 4+15
    Burpees: 6

  3. Brian Maser 04/21/2017 at 12:57 pm

    Complex: 155-225
    Lunges: 155-185
    Bike: 6
    AMRAP: 4+8
    Burpees: 6