“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

3 Comments

  • Ben Brauer

    08/16/2017 @ 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…

  • Brian Maser

    08/16/2017 @ 1:43 pm

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

  • Kurt

    08/16/2017 @ 12:48 pm

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

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