ERG and a Barbell

Dec 1st, 2015

Category: Competitor

ERG and a Barbell

Margaret

Margaret

Warm-up
row 50 cals
warm up the gymnastics movements

Gymnastics
For 20 Minutes
MInute 1- 5/4 Muscle-ups
Minute 2- 7/5 Strict Handstand Push-ups
Minute 3- 10 Alternating Pistols
Minute 4 Rest

WOD (30 Minute Cap)
50 Calorie Row
50 Deadlifts, 135/95
40 Calorie Row
40 Hang Power Cleans, 135/95
30 Calorie Row
30 Front Squats, 135/95
20 Calorie Row
20 Push Jerks, 135/95
10 Calorie Row
10 Clusters, 135/95

WOD CREDIT- Comp Train

DISCUSSION 2 Comments

  1. Marc Piccuirro 12/01/2015 at 1:50 pm

    Gymnastics: 2 strict MUps, 7 deficit HSPU, 10 OH pistols
    WOD: 25:05 tough one for me

    Believe it or not I’m excited for these:
    http://www.roguefitness.com/relentless-men-s-jeans
    Anyone have a pair? My thighs are not regulation so jeans are a problem for me.
    Mooch?

  2. Mike Quigley 12/01/2015 at 12:33 pm

    welcome back Ferrando.
    Gymnastics – transitions, 2 strict HSPU w/abmat, 6-10 pistols per round
    WOD – 23:36Rx