Get your Zercher on

Jan 4th, 2013

Category: Competitor

Get your Zercher on

Warm up
100 double unders
50 air squats
25 Push-ups
10 turkish get-ups (done properly)- 5 each arm

Strength (20 minutes)
Zercher Squat
2-2-2-2-2

WOD 1
“Austin”
7 Minute AMRAP
2 Muscle-ups
2 Deadlifts (345,225)

Games- (345,225)
Regional-(315,205)
Open- (275,185)

Rest 10 minutes

WOD 2
“Camille”
8 minute AMRAP of
3 snatch complexes (1 complex is 1 power snatch, 1 hang power snatch, and 1 hang squat snatch)
3 wall climbs

Games- (125,85)
Regional-(115,75)
Open- (95,65)

DISCUSSION 4 Comments

  1. Rhino 01/05/2013 at 1:12 am

    Did 5 rep TnG power snatches up to 165
    High Bar Back Squat – up to 5 x 215
    Austin – 11 or 12 rounds games
    Camille – 4 rounds games, no energy left for this one

  2. Kenny "F'n" Powers 01/04/2013 at 8:58 pm

    Today I had my period…attempted 1st WOD but shoulders froze…then I quit.

    got 245 x 2 for the weird squat thing

    F my shoulders

  3. Crowley 01/04/2013 at 6:19 pm

    Warm-up: Done
    Zercher squat: up to 245×2 – these were a lot better after wrapping my sweatpants around the bar
    WOD 1: 7 rounds @ regional – I think my muscle ups were taking an off day today, adding this back to the list of things to work on
    WOD 2: DNF – wrist was bothering me so I stopped after 1 round