Mashed Potato Smooth

  • March 25, 2014
  • By :
Do you even lift bro?
Do you even lift bro?

Warm-up
EMOM5
3 Deadhang Chest To Bar Chin-ups
6 Burps
9 Jumping Squats
-Quad stretch against the wall, 1 minute each side
-Banded chest stretch, 1 minute each side

Gymnastics
Every minute on the minute for 10 minutes
Odd- 5 Deficit Handstand Push-ups
Even- 12 Toes to Bar

Oly
EMOM10
3 Position Clean
-Floor
-Mid Hang
-High Hang
Increase weight as needed. Work up to a challenging weight without compromising technique

WOD
21-15-9
Back Squat
Handstand push-ups
-Complete 5 Power Cleans after each set

Games (225,155)
Regional (205,135)
Open (185,115)

3 Comments

  • Dale

    03/26/2014 @ 1:09 am

    Emom 10: 5 parallettes, 20 t2b, missed last three parallettes
    Emom 10: 185 worked technique
    Wod: 8:14 games
    Ca$h money = beef Cooke abb mash

  • Michael McGuire

    03/26/2014 @ 12:17 am

    Gymnastics: 5 hspu no deficit
    20 dubs
    Oly- up to 195

    Wod: absolute sh#t show for me. Modified it to 15-12-9 for hspu. Squats were 21-15-9 at 205#…time was 15:09. Felt heavy!!

  • biscoe

    03/25/2014 @ 3:33 pm

    gymnastics: done
    oly emom: 225#
    wod: 14:57 @ games

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