Full Slate Tuesday – CompetitorWOD


Run 600m
warm up the movements for the skills EMOM

Skills EMOM
1. 20 Double Unders +5 triple unders or 5 attempts
2. 10 Alternating Pistols (over-head lockout with barbell if able)
3. Strict Muscle-ups 3-5 reps
4. 25 foot handstand walk. For those who are gymnasty, add obstacles.

*If you are working on your mus-cle-ups then try linking 3-5 with a kip. If you donโ€™t have ring muscle-ups then work on attempts or tran-sitions. Use PVC if unable to use a bb for the pistols

600m Run
21 Clean and Jerks (155,105)
600m Run
15 Clean and Jerks (185,125)
600m Run
9 Clean and Jerks (205, 145)

*add weight to one bar. clips required

Regional 135,95/155,105/185,125
Open 115, 80/135,95/ 155,105


  • Ben Brauer

    04/04/2017 @ 4:49 pm

    -Triples: strung together 3 in 1st round, lots of attempts
    – Pistols: no bar
    – MUPs: 3-5 kipping per round
    -HSW: 25′ in first round 15-20 in the other rounds

    WOD: 17:54 Regional

  • Marc Piccuirro

    04/04/2017 @ 3:05 pm

    -Ropes: got about 3 triples per round
    -Pistols: used an orange training bar
    -Mups: got 3 in all rounds but one
    -HSW: np

    WOD 19:10 Regional

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