Get technical and build some beach muscles

Jun 19th, 2013

Category: Competitor

Get technical and build some beach muscles

mooch
Warm Up
50 dubs
15 pass throughs
50 dubs
15 pass throughs in a ¾ squat
50 dubs
15 pass throughs in a full squat
3 minutes working on triple unders

Oly
3 Position Snatch
(Without removing hands from the bar)

1- Floor
2- Low Hang (at knee)
3- High Hang (Hip Crease & Pockets)
*Should be full Squat Snatch

Strength
Beach musclessss
5 Cycles
5 Bent Over Rows
Rest 60 seconds
5 Bench Press
Rest 60s

WOD
100 Double Unders
Max Consecutive Chest to Bar Pull-ups
75 Double Unders
Max Consecutive Chest to Bar Pull-ups
50 Double Unders
Max Consecutive Chest to Bar Pull-ups
25 Double Unders
Max Consecutive Chest to Bar Pull-ups

**Your score is your total max consecutive Chest to Bar pull-ups. And your total time**

Games – 20lb vest
Regional – Unloaded – Butterfly C2B
Open – Kipping C2B

DISCUSSION 16 Comments

  1. Arik 06/20/2013 at 1:43 pm

    Warm-up: done
    3 pos. snatch: 65, 85, 105, 125,125,125
    Rows: 135, 135, 135, 155, 155
    Bench: 135, 135, 155, 175, 175
    WOD: 13:29, [17, 9, 6, 6] = 46 C2B, Butterfly with a vest.

  2. Arik 06/20/2013 at 1:43 pm

    Warm-up: done
    3 pos. snatch: 65, 85, 105, 125,125,125
    Rows: 135, 135, 135, 155, 155
    Bench: 135, 135, 155, 175, 175
    WOD: 13:29, [17, 9, 6, 6] = 46 C2B, Butterfly with a vest.

  3. Mattw 06/20/2013 at 2:53 am

    Snatch: 145×3 155×2
    Bench: up to 245×3
    Row: up to 205×5
    WOD: 7:20 52 C2B kipping

    Thx for the help today Amy….

  4. Mattw 06/20/2013 at 2:53 am

    Snatch: 145×3 155×2
    Bench: up to 245×3
    Row: up to 205×5
    WOD: 7:20 52 C2B kipping

    Thx for the help today Amy….

  5. Kenny "F'n" Powers 06/19/2013 at 6:05 pm

    warm-up: done
    3 position snatch up to 115 (felt horrible today)
    Rows: 155, 175, 175, 175, 175
    Bench: 135, 155, 155, 145, 145 (put Crowley through hell on this one. Sorry man)
    WOD: 6:38 (I think) 42 C2B

  6. Kenny "F'n" Powers 06/19/2013 at 6:05 pm

    warm-up: done
    3 position snatch up to 115 (felt horrible today)
    Rows: 155, 175, 175, 175, 175
    Bench: 135, 155, 155, 145, 145 (put Crowley through hell on this one. Sorry man)
    WOD: 6:38 (I think) 42 C2B

  7. MikeJones 06/19/2013 at 5:09 pm

    Done, up to 165, 185/225, 11:30/23(b) soreeee

  8. MikeJones 06/19/2013 at 5:09 pm

    Done, up to 165, 185/225, 11:30/23(b) soreeee

  9. Crowley 06/19/2013 at 1:23 pm

    Warm-up: done
    3 pos. snatch: 95, 115, 125, 135
    Rows: 155, 175, 175, 175, 175
    Bench: 185, 195, 205, 215, 225
    WOD: 8:57, 38 C2B (17, 9, 6, 6) – C2B need some serious work!

  10. Crowley 06/19/2013 at 1:23 pm

    Warm-up: done
    3 pos. snatch: 95, 115, 125, 135
    Rows: 155, 175, 175, 175, 175
    Bench: 185, 195, 205, 215, 225
    WOD: 8:57, 38 C2B (17, 9, 6, 6) – C2B need some serious work!