Monday Get Down – CompetitorWOD

Apr 25th, 2016

Category: Competitor

Monday Get Down – CompetitorWOD

Victor Pullin

Victor Pullin

Warm-up
4 Rounds
5 Strict Toes to Bar
5 KB Cleans
5 KB Front Squats
5 KB Push Presses

Strength
Back Squat
5-5-5-5
-Between sets work on the kip for the kipping ring dip. If you have the kipping RD mastered, try some ring levers between sets

WOD
On a continuously running clock complete:
15 Toes to Bar
10 Burpee Box Jumps (24,20)
At Minute 2 Complete:
3/2 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
At Minute 5 Complete:
4/3 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
At minute 9 complete
5/4 Bar Muscle-ups
15 toes to bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
15 Ring Dips
At Minute 15 Complete
400m Run
6/5 Bar Muscle-ups
15 Toes to Bar
10 Burpee Box Jumps
10 KB Thrusters (2,1.5)
15 Ring Dips
At minute 20
DONE

DISCUSSION 3 Comments

  1. Tom Kuchenreuther 04/26/2016 at 1:42 pm

    Back Squat: 315 – squats feeling strong these days
    WOD: 22:34 1pood and doing my thrusters like these GAMES athletes…! 😉 #AmyWillUnderstand #GamesStandard 🙂

    Controversial standard discussion haha!

  2. Chad Michael 04/26/2016 at 1:29 am

    Back Squat: 305# (pretty happy with that!)
    WOD: 17:02 (1p, finished 400m run then stopped, felt real lightheaded)

  3. Marc Piccuirro 04/25/2016 at 11:33 am

    Squat: 315
    WOD: 21:54