Going out with a Bang – CompetitorWOD

Aug 5th, 2016

Category: Competitor

Going out with a Bang – CompetitorWOD

Daniel Peg Boarding

Daniel Peg Boarding

Warm-up
3 Rounds
1 min on, :20 off
-Row for distance
-Max Double unders

10 Reps squat therapy
10 Shoulder activators
10 Strict pull ups

Oly
EMOM 10
1 Power Clean
1 Push Jerk
1 Squat Clean
1 Split Jerk
*Hands stay on the bar; ascend in weight

Strength/Gymnastics
5 Rounds NOT for time
10 Strict Chest to Bar Pull-ups
10 Back Squats, Choose your weight

WOD (10 Minute Cap)
750m Row
150 Double Unders
750m Row

DISCUSSION 4 Comments

  1. andrea 08/06/2016 at 1:13 am

    oly: up to 175
    S/G: up to 205
    wod: 8:20rx

  2. Shea 08/05/2016 at 10:53 pm

    OLY: 205-265
    Strength/gymnastics: Squat – 275, 2 sets C2b pull-ups, 3 pegboard
    WOD: 8:25 rx

  3. Ben Brauer 08/05/2016 at 12:40 pm

    Oly: 185
    Squat: 185
    Sub 10′ peg board
    WOD: 9:34

  4. goose 08/05/2016 at 12:35 am

    nice grundle shot