Capped Out

Mar 18th, 2014

Category: Competitor

Capped Out

Brownie

Brownie

Warm-up
20-15-10
Calories on the rower
After each round complete:
5 inchworms with a push-up
20 Ring Rows with an overhand grip
-Stretch Lats
– Roll upper back

Oly
EMOM14
Odd- 2 snatch [email protected]%
Even- 2 Snatch Balances @70%. Increase load if your form is perfect

Strength (15 minutes)
Push-press
5-5-5
Straight sets

WOD (20 minute cap)
4 Rounds
500m Row
10 Shoulder to Overhead
Rest Exactly 1 Minute

Games- 225,155
Regional 205,135
Open 185,115

DISCUSSION 3 Comments

  1. jules 03/19/2014 at 5:50 pm

    pulls @ 135
    balances @ 95
    Push press 120×5
    WOD 23:20 @ 145

  2. biscoe 03/19/2014 at 1:59 pm

    oly: pulls @ 185# / balances @ 135#
    strength: 205#
    wod: 20:55 @ regional

  3. Rachel 'Goose' 03/19/2014 at 11:09 am

    Oly: 155/108, 135, wod: 19:[email protected] 145