Double WOD

Nov 23rd, 2012

Category: Competitor

Double WOD


Warm Up – 10 minutes
2 rounds of
5 burpee pull ups
20 bandy Good Mornings
5 burpee bar muscle ups
20 bandy side steps

if you don’t have bar muscle ups without a band do C2b/bellybutton to bar pull ups.  Remember this a warm up.  Take no longer than 10 minutes.
 
Double WOD
#1
8 Min AMRAP
Ascending ladder of
Deadlift
Bar Facing Burpee

Games (275/185)
Regional (245/165)
Open (225/155)

This is going to add up to a lot of reps and we want to keep the intensity without compromising form.

#2
5 Rounds of
10 Clean and Jerks (155/105)
1 legless Rope Climb

Open – use your legs

DISCUSSION 3 Comments

  1. EA 11/24/2012 at 11:46 pm

    WOD #1- 9+1 (g)
    WOD #2- 10:55 (g)

  2. Julie Arthur 11/23/2012 at 5:11 pm

    WOD 1: 9+5 @games
    WOD 2 15:[email protected]

    Want to try WOD 2 again when my hands aren’t so raw!

  3. Andrea 11/23/2012 at 3:46 pm

    Did two of the garage games workouts today to save my back…

    Mile/squat snatch in 11min: mile-6:22; squat snatches-32

    5x 10t2b + 10 thrusters: 5:41