King Kong

  • September 3, 2014
  • By :
Julie & Christina
Julie & Christina

Warm-up
2 rounds of
5 back extensions
5 hip extensions
5 hip back extensions
5 heavy goblet squats
10 heavy Russian swings
10 freestanding shoulder taps (use a wall if necessary)

Gymnastics
EMOM 6
8 Strict T2B
Rest 1 Minute
EMOM 6
5/4 Strict Defecit HSPUs

Games- 2 45 Rogue Plates
Regional- 1 45 Rogue Plate
Open- no defecit

WOD (12 min cap)
โ€œKing Kongโ€
3 Rounds
1 Deadlift 455,300
2 Muscle Ups
3 Squat Cleans 250,165
4 Handstand Pushups
Regional- 405/ 225, 265/150
Open- 355/205, 235/135

Strength
Back Squat
5-5-5-5
Straight sets

4 Comments

  • Andrea

    09/04/2014 @ 12:51 am

    Ttb:4
    Hspu: 4 strict
    Wod: 5:08rx

  • biscoe

    09/04/2014 @ 12:07 am

    emom t2b: done
    emom hspu: done @ reg
    kong: 5:56 rx

  • Crowley

    09/03/2014 @ 4:42 pm

    emom t2b: done
    emom hspu: done at games
    baby kong: 3:47 (365 deadlift/205 cleans) – probably should have scaled this a little less but the DLs/cleans felt real heavy while warming up

    back squat: 255 across

  • Bish

    09/03/2014 @ 1:08 pm

    Yesss!!!!!
    Be there Thursday to take on the Kong

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