Full Slate of Fitness – CompetitorWOD

Oct 25th, 2016

Category: Competitor

Full Slate of Fitness – CompetitorWOD

Ben

Ben

Warm-up
Partner Up
2 Rounds
Partner 1: Run 200m
Partner 2: Max Cals Assault Bike

Then 2 Rounds
3 Hang Muscle Snatch
3 Overhead Squat
3 Mid Hang Snatch
3 Snatch
*Add weight & repeat second round

Oly
EMOM10
Snatch- 2 Reps 75-80%
Focus on speed through the middle and hitting all positions

Gymnastics
3 Rounds
Max UB SHSPUs
Rest 2 Minutes
Max UB Muscle-ups
Rest 2 minutes

Score= total SHSPUs
total MUPs

If you can’t do more than 5 strict hspus, do a combination of kipping and strict each round

Partner Conditioning
80 Calorie Bike
800m Run as a Team
60 Calorie Bike
600m Run as a Team
40 Calorie Bike
400m Run as a Team

DISCUSSION 3 Comments

  1. Chad Michael 10/26/2016 at 1:46 am

    Snatch: 155 across
    Gymnastics: 11+1 kipping/8, 7+7/6, 3+8/4
    WOD: no bueno

  2. Marc Piccuirro 10/25/2016 at 11:13 am

    Welcome back, Alex
    Snatch: 155-175
    Gymnastics: 30/10, 20/10, 15/7 total =92