Friday Special – CompetitorWOD

Tommy K

Warm-up
7 Min AMRAP
5 Strict Pull Ups
10 Push Ups
15/12 Cals Assault Bike
20 Air Squats

Oly
EMOM10
2 Touch & Go Power Snatches
*Climb in weight

Strength
Push-press
2-2-2-2

WOD 1
10-8-6-4-2
Push-jerk (225,155)
Rope Climbs 1/2 Reps

Regional- 205,135
Open- 185,120

Rest 5 Minutes

WOD 2
10-8-6-4-2
Muscle-ups
Squat Cleans (135,95) x2 Reps

Open- ยฝ muscle ups

*WOD Credit: CROSSFIT.COM

2 Comments

  • Ben Brauer

    04/14/2017 @ 2:09 pm

    EMOM: 135-165
    PP: 185-225
    WOD 1: 14:20 Open
    WOD 2: 12:16 Open

  • Brian Maser

    04/14/2017 @ 12:40 pm

    EMOM: 135-155
    PP: 155-185
    WOD 1: 15:35 (185#)
    WOD 2: 12:58 (strict pull-ups – MUs no bueno this AM)

Comments are closed.

X