Everythang – CompetitorWOD – pic

Jan 30th, 2017

Category: Competitor

Everythang – CompetitorWOD – pic

KA

Warm-up
Bike or Ski Erg Tabata

Strength
EMOM20 (5 Rounds)
1. Back Squat- 2 Reps @90%
2. 5 Strict Muscle-ups
3. Strict Press for Max reps @75%
4. Rest

Make sure you warm up to the 90% before the EMOM Starts

Regional- 1 Strict, 3 kipping MUPs
Open- 2 Kipping MUPs

WOD
8 Minute AMRAP
3 Wallballs (30,20)
3 Burpee Box Jumps
6 Wallballs
6 Burpee Box Jumps

Rest As Needed

6 Minute AMRAP
10/8 calorie Bike
25 ft handtsand walk

DISCUSSION 2 Comments

  1. Daniela Bitto 01/31/2017 at 12:51 am

    EMOM Squat 235
    Mup: Round 1-4 strict 1 kip
    Rounds 2-4 3 strict 2 kip
    Round 5-2 strict 2 kip
    Strict Press 29 reps @ 75
    Wod 1: 15+4
    Wod 2: 4+5

  2. Ben Brauer 01/30/2017 at 6:45 pm

    EMOM: up to 355 squat, 3 kipping MU, 135 press
    WOD 1: 15+20 Rx
    WOD 2: 3+5 Rx