Beat The Clock – CompetitorWOD

Nov 30th, 2016

Category: Competitor

Beat The Clock – CompetitorWOD

Jen

Jen

Warm-up
Jog One Loop

10 L Pull Ups
10 Kip Swings Holding a Lacross Ball Between your feet
10 Roll To Candlestick
2 Rounds

Gymnastics (15 Minutes)
Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbroken muscle-ups
C. 5 sets of 5 unbroken muscle-ups
D. 6 sets of 4 unbroken muscle-ups
Rest 1 minute between sets
*If none of this is possible try 6 sets of linking attempts
credit- CTRAIN

Strength (20 Minutes)
1. Push-press
3-3-3
2. Push-Jerk
2-2-2
3. Split Jerk
1-1-1

WOD (11 Minutes)
In 3 Minutes
21 Burpee Lateral Jumps
21 Thrusters 115,75)
Then AMRAP Toes to Bar

REST 1 MINUTE

In 3 Minutes
15 Burpee Box Jumps
15 Thrusters (135,95)
Then AMRAP Toes to Bar

REST 1 MINUTE

In 3 Minutes
9 Burpee Bar Muscle-ups
9 Thrusters (155,105)
Then AMRAP Toes to Bar

DISCUSSION 1 Comments

  1. Ben Brauer 11/30/2016 at 2:22 pm

    MU – 6 rounds (4,3,2,2,3,2)
    PP – 205
    PJ – 225
    SJ – 245 (new PR)
    WOD: 6 T2B (1 thruster last round) Rx