Up then Down – CompetitorWOD

Apr 4th, 2016

Category: Competitor

Up then Down – CompetitorWOD

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

DISCUSSION 4 Comments

  1. Chad Michael 04/06/2016 at 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)

  2. Tom Kuchenreuther 04/05/2016 at 12:52 am

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

  3. Marc Piccuirro 04/04/2016 at 11:42 am

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

  4. Morgan 04/04/2016 at 11:26 am

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