Spring Step – CompetitorWOD

Matt
Matt

Warm-up
100 Singles โ€“ 50 Doubles โ€“ 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

3 Comments

  • Shea

    07/26/2016 @ 12:15 am

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

  • Tom Kuchenreuther

    07/25/2016 @ 11:50 pm

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

  • Brendan Cottam

    07/25/2016 @ 11:39 pm

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

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