Take it from the Floor – CompetitorWOD

  • April 11, 2016
  • By :

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.

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

WOD – be ready toย 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)

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

3 Comments

  • Ben Brauer

    04/11/2016 @ 4:40 pm

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

  • Marc Piccuirro

    04/11/2016 @ 3:24 pm

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

  • Morgan

    04/11/2016 @ 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.

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