Quads on Fire – CompetitorWOD

Aug 26th, 2016

Category: Competitor

Quads on Fire – CompetitorWOD

Benchin'

Benchin’

Warm-up
20/15 Calorie assault bike
30 air squats
30 bandy pull aparts
Then roll quads and lats
Quad Stretch Against the Wall

Gymnastics
4 Rounds
5 Strict Pull-ups
5 Butterfly Pull-ups
5 Butterfly Chest to Bar
Rest 2 MInutes

Games- 7-6-5

Oly
Work up to a 1 RM
Squat Clean

WOD
30 Overhead Squats
30 Thrusters
30 Back Squats (135,95)

DISCUSSION 6 Comments

  1. biscoe 08/27/2016 at 3:06 am

    pull-ups: 5’s across
    clean x1: 285
    wod: 8:36 rx

    here’s the link to the race in October I was talking about if anyone’s interested…. BIGGGG runner nowadays

    http://www.cambridge5k.com/oktoberfest

  2. Andres 08/27/2016 at 12:15 am

    Pull ups worked on butterfly
    Clean:205
    Wod:4:39rx

  3. Tom Kuchenreuther 08/26/2016 at 10:55 pm

    Gymnastics: 5-5-3
    Oly: 245 pr tie
    WOD: 11:03 #115 (hmm…)

  4. Shea 08/26/2016 at 10:44 pm

    Gymnastics: 7-6-5
    Oly: 305
    WOD: 4:22 rx

  5. Marc Piccuirro 08/26/2016 at 11:29 am

    Pull-ups: did the 5s
    Clean: 300 is an 8lb PR
    WOD: 10:07