Cooldown Ca$hout

Mar 23rd, 2015

Category: Competitor

Cooldown Ca$hout

Dale

Dale

Warm-up
3 rounds of
50 dubs
20 hip touches hanging from the pull up bar
1 burpee bar mups
3 forward rolls

5 minutes opening up the chest with pvc and stretch band

Oly
1. Snatch Balance
2-2-2-2
2. Snatch Pull
3-3-3-3 @100%

WOD
30 Chest to Bar Pull-ups
20 Overhead Squats
10 Burpee Bar Muscle-ups
20 Hang Squat Snatches
30 Chest to Bar Pull-ups

Games- 135,95
Regional- 115,85
Open/Masters- 105,75, 20 Chest to Bar

Ca$hout
100 hollow rocks
Every time you break complete 10 GHD sit-ups
*Scale to 5 GHD sit ups if necessary

DISCUSSION 9 Comments

  1. Tom Kuchenreuther 03/23/2015 at 11:12 pm

    15.4 retest – 68 (+4) 1:46tiebreak
    WOD: 11:24 openish 20-15-10-15-20

  2. goose 03/23/2015 at 6:45 pm

    15.4 retest – 147 boom kid!!

    • Marc Piccuirro 03/23/2015 at 9:13 pm

      Wish I could upvote this more. What did you do differently?

      • goose 03/23/2015 at 10:15 pm

        I just went a lot faster. about a minute faster with my tiebreak time. I was worried about running out of hspus and the standard last time and never did. Faster on the wall instead of holding the top every rep and was able to maintain the standard and knowing what to expect and where to break really helped.

    • Tom Kuchenreuther 03/23/2015 at 11:11 pm

      You’re my hero..!

  3. biscoe 03/23/2015 at 6:42 pm

    snatch balance x2: up to 215
    snatch pull x3 @ 100%: 215 across
    wod: 13:29 @ games …had to stop midway through last set of c2b’s tho due to ripped hand
    ca$hout done

  4. Mike Quigley 03/23/2015 at 12:08 pm

    175×2, 185×1
    205×3
    14:04 Open
    Cashout done in something like 35-30-20-15 w/10GHDs and some loooooong breaks between GHDs and hollow rocks. Marc – I wanted to be sure you got all your fitness in for the day. I’m just looking our for you brother.

  5. Marc Piccuirro 03/23/2015 at 11:44 am

    175, failed 195 twice
    195
    12:40 regionals
    Cashout done 30-20-20-17-13, 10 GHDs per break. Forgot about this then quigz called me out. Friends like these…