Appropriated

Dec 9th, 2014

Category: Competitor

Appropriated

Matt

Matt

Warm-up
7 Strict Toes to Bar
30 Double Unders
7 Strict T2B
20 Air Squats
7 Strict T2B
30 Double Unders
-Adductor and Abductor rolling. I minute/muscle (4 Minutes total)
-1 Minute quad stretch each side

Strength
5 Rounds
5 Back Squats
Rest 1 Minute
1 Front Squat
Rest 90 Seconds

Warm-up to find an appropriate starting weight. The weight must remin the same for the back Squats and the front squats. You can only increase by 5lbs total each set or complete straight sets. Specify when reporting scores

WOD
For Time:
25 Thrusters (135,95)
50 Toes to Bar
25 Thrusters

-Every Minute on the Minute complete 20 Double Unders

Open – (115,80)

If you need to take a minute off you can. If you complete the double unders then rest, there is no penalty. If you take a full minute off without double unders there is a 5 burpee penalty for every round missed and that must be added to your total time.

DISCUSSION 7 Comments

  1. Kyra Williams 12/15/2014 at 7:28 pm

    Hatch squat
    WOD: 11:25 open

    • goose 12/15/2014 at 7:34 pm

      Nice. hope you guys are enjoying the warm weather down there. tell my boy Ryan I say what’s up?1?!

  2. biscoe 12/10/2014 at 3:43 pm

    back squat x5 / front squat x1 – 315×2, 320×2, 325×1

  3. Tom Kuchenreuther 12/10/2014 at 3:34 pm

    Strength: 225×3, 235×1, 245×1 (josh kept adding weight, and i kept squatting it)
    WOD: 15:57 Open

  4. Bish 12/10/2014 at 11:55 am

    Subbed OHS for back squats @185, Subbed snach for front squat @185. Followed same time format, missed last snatch.
    WOD: 10:43 Games

  5. Andrea 12/10/2014 at 1:41 am

    Strength: 225×2 230×2 235×1
    Wod: 9:24rx

  6. Mike Quigley 12/09/2014 at 6:07 pm

    Strength – 225# across
    WOD – 16:40 Open