Extra Work – CompetitorWOD

Oct 8th, 2017

Category: Competitor

Extra Work – CompetitorWOD

Bro Sesh

Extra Work this week:

Strength Focus
Work up to max weight for the complex:
1 Power Clean
1 Hang Squat Clean
1 Jerk

Strength Focus
EMOM10
3 Box [email protected]%

OLY Focus
Every 30s for 12 Minutes

1 Squat Snatch

Increase weight every 2 minutes (4 reps)

Gymnastics Focus
10 Minute AMRAP
1 Peg Board Ascent
50 ft Handstand Walk

• Scale
10 minute AMRAP
1 Rope Climb
3 Wallclimbs*

*or best effort handstand walk

Extra Gymnastics/ Conditioning
EMOM14
ODD- 15/12 Calorie Bike
Even- 5 Muscle-ups

Regional-3 MUPs
Open- 1 MUP

Extra Conditioning
Assault Bike
40on:20off X4
Rest 2 minute
30 on 30 x 4
Rest 2 minute
20 on 40 off x 4