Spring Step – CompetitorWOD

Jul 25th, 2016

Category: Competitor

Spring Step – CompetitorWOD

Matt

Matt

Warm-up
100 Singles – 50 Doubles – 25 Triple Unders/Attempts
10 Wall Squats
10 Pass Throughs @ top, middle, bottom of squat

Gymnastics
Every 3 Minutes for 15 Minutes complete:
Max UB Muscle-ups with ascending dips.
Ex. 1 MUP, MU+2 dips, MU +3 dips,MU +4 dips….until you can no longer hold on

Strength
Overhead Squat
3-3-2-2-1-1

WOD (15 Min Cap)
30 Squat Snatches for Time
EMOM
20 Double Unders

Games- 155,105
Regional- 135,95
Open- 115,80

DISCUSSION 3 Comments

  1. Shea 07/26/2016 at 12:15 am

    MUPs: 6,5,4,4,4
    OHS: 230
    WOD: 8:53 games

  2. Tom Kuchenreuther 07/25/2016 at 11:50 pm

    Mups – 4 3 3 3 2 i think
    OHS: 225
    WOD: 100cals on rower, EMOM 20 dubs -10min

  3. Brendan Cottam 07/25/2016 at 11:39 pm

    Mups – 4, 5, 4, 4, 4
    OHS: 275 PR, failed 285
    WOD: 6:53 rx