PR for Pat – CompetitorWOD

Jul 29th, 2016

Category: Competitor

PR for Pat – CompetitorWOD

BEASTS

BEASTS

Warm-up
3 Rounds
8 Barbell Good Mornings
8 Barbell Strict Press
8 Windshield Wipers

Strength/Gymnastics
Work up to Max Weight for the complex:
EMOM10
1 Heavy Deadlift- 90-95% of max
And each Minute descend in reps- 10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-ups
If you can no longer complete the reps strict switch to kipping. You do the the deadlift first followed by the handstand push-ups. Ex. Min 1- 1 Deadlift 10 handstand push-ups, MInute 2- 1 Deadlift 9 Handstand Push-ups

WOD
“PRforPat”
20 Minute AMRAP
6 Power Cleans (185,135)
12 Burpees
14 T2B
50 ft Handstand Walk*

DISCUSSION 3 Comments

  1. Tom Kuchenreuther 07/30/2016 at 1:30 pm

    Emom- 365, shspu
    Wod: 3+18rx

  2. Shea 07/29/2016 at 10:48 pm

    EMOM: 405, SHSPU
    WOD: 6+29 rx

  3. Marc Piccuirro 07/29/2016 at 12:02 pm

    EMOM: 365, deficit SHSPUs
    PR for Pat: 5+4 w/GHDs