Up then Down – CompetitorWOD

  • April 4, 2016
  • By :
Standards
Standards

Warm-up
Assault Bike
EMOM10
12/8 Calories

Strength
EMOM
Minutes 1-6
Odd- 3 Clean and Jerks
Even- Rest
Minutes 7-11
Odd- 2 Clean and Jerks
Minutes 13-17
Odd- 1 Clean and Jerk

-Start at a weight that you feel comfortable and gradually increase your load

WOD
30 Thrusters (115,80)
12 Burpee Muscle-ups
20 Thrusters
9 Burpee Muscle-ups
10 Thrusters
6 Burpee Muscle-ups

Regional- 9-6-3
Open- 6-4-2

4 Comments

  • Chad Michael

    04/06/2016 @ 1:00 am

    Strength:
    Min 1-3-5 @ 165
    Min 7-9-11 @ 185. 205, 215
    Min 13 @ 225
    Min 15 @ 235
    Min 17 @ 245
    Min 19 (Extra for fun) @ 255 (missed jerk)

  • Tom Kuchenreuther

    04/05/2016 @ 12:52 am

    EMOM: 185×3, 205×3, 225×1, 235×1, 235×1
    WOD: 15:08 .. 9-9-6

  • Marc Piccuirro

    04/04/2016 @ 11:42 am

    EMOM: 277 is a 2lb PR
    WOD: 12:35

  • Morgan

    04/04/2016 @ 11:26 am

    Emom up to 160. Felt heavy
    Wod: 14:45 open @85#. Had a few misses on mups

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