Bump, Dump & Up

Apr 23rd, 2014

Category: Competitor

Bump, Dump & Up

Is that Bowler doing gymnastics?!

Is that Bowler doing gymnastics?!

Warm-up
6 Rounds
Row 10 calories then:
2 Power Cleans
2 Hang Squat Cleans
2 Push-jerks
2 Split Jerks
-Spend 5 minutes rolling and stretching the lats

Strength
Work up to max weight for the complex
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk
-Cannot remove hands from the Bar

WOD (20 min cap)
21 Deadlifts
9 Muscle-ups
15 Deadlifts
7 Muscle-ups
9 Deadlifts
5 Muscle ups

Games- 315,205
Regional 295, 195
Open 275,185

DISCUSSION 6 Comments

  1. Rachel 'Goose' 04/25/2014 at 2:56 pm

    Complex- 190 pretty happy w that since had limited warm-up (had slight foot movement on last set for p.press)
    Wod- Did with team (DL felt good/ shit the bed on last set of MUs but got em)
    Interval running w. the youngin’s 400, 300,200,100m x2

  2. biscoe 04/24/2014 at 8:33 pm

    complex – up to 255
    wod: 15:31 @ games

  3. Dale 04/24/2014 at 1:37 am

    2power cleans, 2 hang squat cleans, 2 front squats complex : 275
    Wod: 7:11 games
    Interval running 400, 300,200,100 m x2

  4. Bish 04/24/2014 at 1:12 am

    225 Complex
    WOD: 6:20 Games

  5. Michael McGuire 04/24/2014 at 12:28 am

    Complex- 225
    Wod- 12:21 @ games

  6. Paul 04/23/2014 at 6:56 pm

    warm up: done
    strength: 245, failed the push jerk at 255
    wod: 10:29 @open