Level Up – CompetitorWOD

  • June 20, 2016
  • By :
George
George

Warm-up
With a kettlebell
5 windmills each arm
5 arm bars per arm
6 alt. Turkish get ups
5 single arm thrusters per arm

Then 3x through:
4 Overhead squat
3 High Hang Snatch
2 Mid Hang Snatch
1 Snatch
-Add some weight each round

Oly
EMOM12
Min 1- High Hang
Min 2- Mid-Hang
Min 3- Floor
-Start at 70% of your max and increase the weight by 10/5lbs each rotation (4 total)

Strength
Back Squat w/ Chains
3-3-3-3

WOD
50 Snatches (75,55)
40 Box Jumps (30,24)
30 Thrusters (75,55)
20 Muscle-ups

Regional- 10 Muscle-ups
Open- 40,30,20,5- Sub 15 Strict Pull-ups and 15 strict dips for mup

8 Comments

  • biscoe

    06/21/2016 @ 2:19 pm

    snatch complex: 185#
    back squat x3: 405 + 80 lbs of chainz
    wod: 14:56 rx

  • Tom Kuchenreuther

    06/21/2016 @ 1:23 am

    Snatch: 165
    Squat: 275 + chains (40#)
    WOD: 14:15 rx

  • Brendan Cottam

    06/20/2016 @ 11:31 pm

    Snatch: 195
    Back squat: 315 + chains
    WOD: 13:00 rx

  • Shea

    06/20/2016 @ 11:30 pm

    Snatch: 135-165
    Squat: up to 375+chains
    WOD: 8:56 rx

  • Ben Brauer

    06/20/2016 @ 2:07 pm

    Snatch: hit 185 power Snatch, but not at full depth… Still a PR tho
    Squat: 305 + chains
    WOD: 13:57 regional

  • Morgan

    06/20/2016 @ 1:31 pm

    Up to 100 on snatch
    185+ chains
    Wod – got to 17 mups by the 15 min cap.

  • goose

    06/20/2016 @ 12:24 pm

    195 on the snatches
    295 + 80lbs of chains on the squats
    9:30 on the WOD

    • goose

      06/20/2016 @ 1:40 pm

      5-4-3-2-1
      pegboard accents with Chuck and Zach – rest 2:1

Comments are closed.

X