Double WOD

Mar 15th, 2015

Category: Competitor

Double WOD

Marc P

Marc P

Warm-up
2 Rounds
10 Burpee Box Jumps
10 Bulgarian Split Squats/side (95/65)
5 Slow muscle up transitions (from floor)

Oly
Work up to max weight for the complex:
2 Touch and Go Power Cleans
1 Push-jerk

WOD 1
7 Minute AMRAP
7 Box Jumps (30,24)
10 Chest to Bar Pull-ups

Rest 7 minutes

WOD 2
21-18-15-12-9
Wallballs
Burpees to Target

Between sets complete the following Muscle-ups
Games- 2-4-6-8
Regional 1-2-3-4
Open- 1-1-2-2

If you cannot complete muscle-ups complete Games reps for strict or weighted dips

DISCUSSION 2 Comments

  1. Paul Lashway 03/16/2015 at 3:08 pm

    Anyone doing 15.3 tonight? Shooting to do it at 7 (or earlier if space permits). Did 15.1 and .2 solo and that’s not much fun

    • Hyatt 03/16/2015 at 6:11 pm

      Yup I’ll be there around 5:30-6, get a good warmup in and then hit 15.3 hopefully before 7.