Bish Is How We Do It – CompetitorWOD

Bish

Warm-up
2 Rounds
Run 200m
4 Strict HSPU
8 Strict Pull Ups
12 Squats*
*Use a wall or pole to focus on perfect squatting form here โ€“ keeping chest up, etc.

Mobilize overhead position
Warm up squat clean & split jerk

Oly
Clean and Jerk
EMOM 20
ODD Minutes only
1. 5 @70%
2. 5 @ 75%
3. 4 @80%
4. 4 @80%
5. 3 @85%
6. 3 @85%
7. 2 @ 90%
8. 2 @ 90 %
9. 1 @ 95%
10 [email protected]%

WOD
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

3 Comments

  • Ben Brauer

    05/19/2017 @ 6:18 pm

    Oly: 185 – 245
    WOD: 5 rounds @ cap Rx – I should have scaled to 2 HSPU per round…

  • Kurt

    05/19/2017 @ 1:10 pm

    Oly: 170-240# (5# PR)
    WOD: 9 rounds at the cap, 2 ab mats on SHSPU

  • Brian Maser

    05/19/2017 @ 12:28 pm

    Oly: 170-230
    WOD: 8 Rds. @ 25:00 cap (used 2 ab mats for the SHSPUs)

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