Froning WOD

Dec 11th, 2013

Category: Competitor

Froning WOD

Kyra

Kyra

Warm Up
5 Rounds
20 Double Unders
10 handstand shoulder taps
-Banded shoulder stretches
-chest and lats

Goat 2
5-5-5-5-5
– If your goat is a gymnastic movement either add weight to it or double the number. If you goat is MUPs we suggest 5 weighted pull-ups and 5 weighted dips OR 5 weighted muscle-ups if you are at that level. The idea is to build strength and power with the movement.

Oly
Split Jerk
2-2-2-2

WOD
In 12 minutes complete
6 Rounds
12 Shoulder to Overhead
50 double unders
In the remaining time: AMRAP Muscle-ups

Games (155,105)
Regional (135,95)
Open (115.85)

Substitute strict chin-ups or muscle-ups transitions for muscle-ups if you are unable to get over the rings. No bar muscle-ups

DISCUSSION 4 Comments

  1. Michael McGuire 12/12/2013 at 5:19 pm

    Goat-strict HSPU
    Oly-225×2 245×1
    Wod- 4rds + 15 @ 135
    Messed up the repetition scheme. Did 15 stoh and scaled the dubs to 30 per round

  2. Michael McGuire 12/12/2013 at 5:19 pm

    Goat-strict HSPU
    Oly-225×2 245×1
    Wod- 4rds + 15 @ 135
    Messed up the repetition scheme. Did 15 stoh and scaled the dubs to 30 per round

  3. biscoe 12/12/2013 at 3:58 pm

    goat 2: t2b
    oly: 245×2, 265×1
    wod: 4rds + 29 @ games

  4. biscoe 12/12/2013 at 3:58 pm

    goat 2: t2b
    oly: 245×2, 265×1
    wod: 4rds + 29 @ games