Happy Halloween!- CompetitorWOD

Oct 31st, 2016

Category: Competitor

Happy Halloween!- CompetitorWOD

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Dave

Dave

Warm-up
With a Partner
5-4-3-2-1
Manmakers
Burpees
Athlete resting = stretching

Strength Complex
With DBs for max weight
-5 Deadlifts
-5 Hang Power Cleans
-5 Front Squats
-5 Shoulder to Overhead

WOD
27-21-15-9
double unders X 3
strict hspus*

rest 5 minutes

27-21-15-9
Cals Erg
squat cleans 95

rest 5 minute

27-21-15-9
cals assault bike
T2b or GHD’s

Regional- 21-15-9 HSPU WOD ROpen = Regionals/Open- 21-15-9 HSPUs and other WODs to 21-15-9
Open- 15-12-9- HSPUs and other WODs to 21/15/9

*keep HSPUs strict and use bands or an abmat and/or scale the # of reps

DISCUSSION 2 Comments

  1. Shea 11/01/2016 at 1:28 pm

    DB: up to 85
    WOD 1: 15+31
    WOD 2: 9:28 rx
    WOD 3: 8:17 on ski erg

  2. Marc Piccuirro 10/31/2016 at 11:37 am

    DB Work: up to 50
    WOD 1: 9:20
    WOD 2: 21+9
    WOD 3: 15+5