Execute

  • December 23, 2014
  • By :
Manny MUP
Manny MUP

Warm-up
Power 5โ€™s every 250m for 1000m
5 Minutes Overhead Roll with Barbell anchor
then
5 Rounds (add light weight, work on position and footwork)
3 Push Press
3 Push Jerks

Strength
1. Push-press
2-2-2-2
2. Push-jerk
1-1-1-1
-Between Push-press sets, complete 3 strict T2B negatives

WOD
For Time:
500m Row
40 Toes to Bar
30 Burpees
20 Pistols
10 Muscle-ups

Rest Exactly 2 Minutes

Then EMOM Squat Snatch
-Men increase by 10lbs
-Ladies increase by 5 lbs each minute
Complete until you cannot execute a lift within the minute.

Games- 175,115
Regional- 145,95
Open- 125, 75

8 Comments

  • Tom Kuchenreuther

    12/24/2014 @ 5:00 pm

    pp: 205×1
    pj: 215 (tired elbows)
    Wod: 11:02 3mups, 7bar mups
    emom 115-135 no shoulder mobilty

  • Paul

    12/24/2014 @ 1:26 pm

    Push press: 215
    Push jerk: 255
    Wod: 9:56 rx
    Emom: 145-205, couldn’t hit 215

  • Shane Callaghan

    12/24/2014 @ 10:40 am

    PP: 215×2, 225×1
    PJ: 230
    WOD: 9:34? Rx
    Oly: 125-135, haven’t done full squat snatch since before showdown. Suuuuper tight

  • Michael McGuire

    12/23/2014 @ 10:39 pm

    Push press: 235
    Push jerk: 265 Pr
    Wod: 11:20 5 mups

    Snatch- 125-175

  • goose

    12/23/2014 @ 6:52 pm

    PP – 235
    PJ – 265
    WOD – 7:00Rx
    EMOM – up to 195 – out in front on 205 need some serious snatch work

  • Brendan Caslin

    12/23/2014 @ 2:15 pm

    Push Press: 245
    Push Jerk: 285
    WOD: 8:20
    EMOM: 145-195

  • Marc Piccuirro

    12/23/2014 @ 12:48 pm

    Push press: 205×2, 215×1
    Push jerk: 245 is a 20lb PR
    WOD: 7:52
    EMOM: 125-185

  • Mike Quigley

    12/23/2014 @ 12:36 pm

    Push Press – 205×2 (2rep PR)
    Push Jerk – 225, failed at 240 trying to squeeze in a PR.
    WOD – 12:43 with Bar MUPs
    Oly – 125-155. Failed 165 3x

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