Attack Weakness – CompetitorWOD

Brownie

Warm-up
20/15 Calorie Ski Erg

Then
2 Rounds
3 Wall Climbs (5 Shoulder taps on each side once you’re all the way into the wall)
10 Strict L Pull Up
10 Romanian Deadlift

Skill AMRAP
1 Legless rope Climb
50 ft Handstand Walk

Strength
Every 3 Minutes for 15 Minutes
DT complex
12 Deadlifts
9 Hang Power Cleans
6 Deadlifts
-Hands stay on the bar
-Ascend in weight each set and see what you can do

WOD
3 Rounds
500m Row
30 Toes to Bar
20 DB Hang Squat Cleans (60,45)

2 Comments

  • Ben Brauer

    09/09/2017 @ 1:27 am

    Skill AMRAP: 3 rds + 1 rope climb (~25′ HS Walk)
    Strength: 135 unbroken x 1, 155 unbroken x 1, 155 broken x 3
    WOD: 21:27 Bike .7 mi and 40# DBs

  • Jen Merinder

    09/08/2017 @ 8:22 pm

    Skill AMRAP: 4 full rds + 1 rope climb + 25ft HSW
    Strength: up to #125 unbroken
    WOD: 19:28 w/ 400m run, GHDs and #35 DBs

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