Squat then Pull – CompetitorWOD

May 16th, 2016

Category: Competitor

Squat then Pull – CompetitorWOD

Daniella

Daniella

Strength
For 20 Minutes
Minute 1- 5 Back Squats
Minute 2- Rest
Minute 3- 1 Front Squat
Minute 4- Rest
-The weight is to remain the same for the back squat and the front squat per rotation. The weight should be 75-80% of your 1RM Back Squat.

WOD
15 Musle-ups
30 Power Cleans (165,110)
12 Muscle-ups
20 Squat Cleans
9 Muscle-ups
10 Clean and Jerks

Regional- 10-8-6 Mups
Open- (135,95), 5-4-3 MUPs

Ca$hout
1 Mile Run @80%

 

DISCUSSION 6 Comments

  1. Tom Kuchenreuther 05/18/2016 at 4:39 pm

    BS/FS: 245-275 (3 back squats @ 285 and fail front squat) legs are smoked
    WOD: gotta double check tonight (#135 + regional mups)
    cashout: bike 2 miles @ 80

  2. Chad Michael 05/17/2016 at 12:56 am

    BS/FS: 245-285 (15# FS PR)
    WOD: 11:29 (Reg. w/SHSPU)

  3. Brendan Cottam 05/16/2016 at 11:27 pm

    Squat – 275-315 (fs pr!)
    WOD – 13:25 (165, regional mups)

  4. Ben Brauer 05/16/2016 at 5:50 pm

    Squat: 300 straight sets
    WOD: 16:54 (8-6-4 MU)

  5. Morgan 05/16/2016 at 3:05 pm

    squats – 185 (75%) – 200 (80%)
    Wod – 15:00 – 5-4-3 mups (110#)
    didn’t see the cash out, whoopsies!

  6. Marc Piccuirro 05/16/2016 at 11:41 am

    Squat: 300 across
    WOD: 14:44 Rx