Take it from the Floor – CompetitorWOD

Apr 11th, 2016

Category: Competitor

Take it from the Floor – CompetitorWOD

handstand wtf

Warm Up
10 l pull ups
10 strict ring dips
Run a loop
10 strict l pull ups
10 strict ring dips
warm up the thruster and the push press up to your working weight.

Strength 
Push Press – 5 sets of 5
Sets should be straight and barbell must be taken from the floor.  Rest as necessary between sets.

WOD – be ready to jump in with general class for the start of the WOD
1 Mile Run
8 Muscle-ups
25 Thrusters (95,65)
Rest 3 Minute
800m Run
7 Muscle-ups
20 Thrusters (115,75)
Rest 2 Minute
400m Run
6 Muscle-ups
15 Thrusters (135,95)

Regional – 5-4-3 Muscle-ups
Open – 3-2-1 Muscle Ups or scale with banded bar muups

DISCUSSION 3 Comments

  1. Ben Brauer 04/11/2016 at 4:40 pm

    PP: 165 – 185
    WOD: 10:13, 18:59, 23:09 (5,4,3 MU)

  2. Marc Piccuirro 04/11/2016 at 3:24 pm

    PP: up to 185
    WOD: 9:26, 18:29, 24:41

  3. Morgan 04/11/2016 at 1:50 pm

    Push press: 145×5; 150×4
    wod: 12:00 / 21:51 / 30min – 5-4-3 mups. Mups were slow but got through them. Didn’t realize the weight was ascending so I didn’t change it for the second round, oops.