Hump Day Effort – CompetitorWOD

Oct 5th, 2016

Category: Competitor

Hump Day Effort – CompetitorWOD

Shea

Shea

Warm-up
2 Rounds
10 OHS
10 Drop Snatch Balances
10 Heaving Snatch Balances
*repeat with more weight

Oly
EMOM15
Snatch-3 different positions
Minute 1- High Hang+ Mid-Hang
Minute 2- Mid-Hang + Floor
Minute 3- Floor

WOD
3 Rounds In 3 Minutes complete
400m Run then Max Effort Strict Handstand push-ups

Rest 1 minute

In 3 Minutes complete
25/20 Calorie Bike
Then Max Effort Ring Dips

Rest 1 Minute

ADV – Strict Ring Dips

DISCUSSION 4 Comments

  1. Tom Kuchenreuther 10/06/2016 at 1:11 am

    Snatch: 155 complexes,165 floor
    WOD: 79 total. forget the amount, gotta work on dips – both strict

  2. Shea 10/06/2016 at 12:16 am

    Snatch: 135-185
    WOD: 50 + 101 = 151 strict

  3. Ben Brauer 10/05/2016 at 2:17 pm

    Snatch: up to 145 for the complexes, up to 165 from the floor
    WOD: 28 + 58 = 86 – strict

  4. Marc Piccuirro 10/05/2016 at 11:37 am

    Snatch: up to 165
    WOD: 70 + 46 = 116 all strict