2012 Open WOD 5 – CompetitorWOD

Nov 23rd, 2016

Category: Competitor

2012 Open WOD 5 – CompetitorWOD

Goose and Daniela

Goose and Daniela

Warm-up
2 Rounds
15/12 Calorie bike
50 Double Unders
10 Strict pull-ups

Skill
Spend 10 Minutes working on hand-balancing: Handstand walking and freestanding handstand holds

Strength/Gymnastics
EMOM14
Odd-2 Push-jerks- focus on timing
Even-5 deficit strict hspus

2012 Open WOD 5
7 Minute AMRAP
100,65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100,65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100,65 pound Thruster, 9 reps 9 Chest to bar Pull-ups
……

WOD 1 should be all out. WOD 2 is optional. Rest as much time as necessary or do later in the day.

WOD 2
3 Rounds
30 Calorie Assault Bike
100 Double Unders

DISCUSSION 2 Comments

  1. Brian Campbell 11/23/2016 at 7:23 pm

    1.) Done w/185lb jerks and 2×45’s each side for hspu.
    2.) 131 reps (5/21 thrusters).

  2. Alec 11/23/2016 at 4:57 pm

    Loved this workout from a few years ago…