Broken or Run

Nov 25th, 2014

Category: Competitor

Broken or Run

Bish

Bish

Warm-up
Kb warm up –
1 round of
12 kb two handed release swings
10 goblet squats
8 SA snatches
6 windmills
4 arm bars each side
2 Turkish get ups
Add weight and go through again

Strength
Back Squat
2-2-2-2-2
Straight sets. Warm-up properly and then keep the weight heavy and consistent.
Between sets complete 1 legless rope climb. Work on the efficiency of the kip and speed up the rope. If this is too easy complete in the L-sit position, seated if possible

WOD
600m Run
20 Unbroken Chest to Bar Pull-ups
30 Unbroken Kettlebells Swings (2,1.5)
Rest 3 Minutes
600m Run
20/15 Unbroken Ring Dips
25 Unbroken Kettlebells Swings (2,1.5)
Rest 3 Minutes
600m Run
20 Unbroken Box Jumps (rebounding-no break in rhythm)
20 Unbroken Kettlebells Swings (2,1.5)

-Every time a set is broken immediately run 200m.

Open- 15/20-15-10 reps of each

DISCUSSION 9 Comments

  1. Alec 11/26/2014 at 6:18 pm

    Is it just me, or does Bish look like he’s 14 years old in that picture? I know he’s only 19 in real life…

  2. Dave Chaput 11/26/2014 at 2:56 pm

    Squat: Worked up to 265×2, tried it again and Goose saved me with the most awkward spot of all time!
    WOD: 19:38 RX unbroken

  3. Andrea 11/26/2014 at 3:11 am

    back squats @265
    wod: 20:49rx.. frustrating one. fell off at the 17th c2b, ran 200, came down on the 14th ring dip.. 200m.

  4. biscoe 11/26/2014 at 2:40 am

    back squat x2: 375-405 w/ legless rope climbs
    wod: 21:23 rx unbroken

  5. goose 11/25/2014 at 9:46 pm

    1832 rx

  6. Michael McGuire 11/25/2014 at 8:35 pm

    Squats: 315 for 1 set, the rest at 335. 1 legless rope climbs between sets.
    WOD: 20:12 rx all unbroken

  7. Crowley 11/25/2014 at 4:41 pm

    warm-up: done
    monday’s oly complex: up to 235
    wod: 20:45 rx

  8. Mike Quigley 11/25/2014 at 1:10 pm

    255# sets across. 2 legless rope climbs
    WOD – 19:50 open. subbed push ups for ring dips (shoulder)