“2221 Intervals” – CompetitorWOD

Aug 16th, 2017

Category: Competitor

“2221 Intervals” – CompetitorWOD

Kraus

Warm Up/Skill Work
10 min AMRAP for Quality
2/1 Legless Rope Climbs
10 Strict Toes to Bar
50’ Handstand Walk

Strength
Overhead Squat
3-3-2-2-1-1-1

WOD (13 mins)
“2223 Intervals”
2 minutes on, 1 minute off:
2 Rope Climbs
10/7 Cal Ski Erg
Max Reps OHS (155, 105)

4th Round extends to 3 minutes. Go until 75 reps of the overhead squat are complete.

Regional – 60 Reps
Open – 1 Rope Climb, 60 Reps

DISCUSSION 3 Comments

  1. Ben Brauer 08/16/2017 at 2:00 pm

    OHS: up to 235×1
    WOD: 32 reps @ 155# – always fun to be reminded how insanely fit those guys and gals on TV are… Pretty sure Dani Horan and Noah Olsen got 30 in their first round…

  2. Brian Maser 08/16/2017 at 1:43 pm

    OHS: from 185 up to 236 (1# PR)
    WOD: 64 reps @ 115#

  3. Kurt 08/16/2017 at 12:48 pm

    Warm done w/ 10-15ft HSW
    OHS: 155-190 (PR)
    WOD: 59 reps at 95#. Weaknesses exposed…