Fired Up! – CompetitorWOD

pete walk

Warm-up
250m Row
10 Overhead Squats
250m Row
10 Muscle Snatches
250m Row
10 Snatch Balances

Oly
EMOM10
Snatch
Minutes 1-3 –     3 Reps- 70%
Minutes 4-6 –     2 Reps 80%
Minutes 7-10 –   1 Rep 90-100%

Strength
Back Squat
3-3-3-3

2010 NE Regional WOD 1 (8 Minute Cap)
21-15-9
Overhead Squats (135,95)
Chest to Bar Pull-ups

Rest 5 Minutes

WOD 2 (7 Minute Cap)
500m Row
30 Pistols
30 Burpee to Target

4 Comments

  • Shea

    08/09/2016 @ 12:19 am

    Oly: up to 195
    Squat: up to 405
    WOD 1: 3:59 rx
    WOD 2: 4:35 rx

  • Chad Michael

    08/08/2016 @ 11:37 pm

    Oly: 155, 175, 185, 190 miss, 190 miss (felt weak)

    Back Squat: 275

    WOD 1: 504 @ 115
    WOD 2: 7:34 Rx

  • Tom Kuchenreuther

    08/08/2016 @ 11:04 pm

    Oly: 125 – 145 – 155×1,165,175,185f,
    Squat: 225, 255, 275, 295
    WOD 1: 5:54 #115
    WOD 2: 6:24 rx – pistols are suspsect

  • Ben Brauer

    08/08/2016 @ 5:04 pm

    Oly: 125, 135, up to 165#
    Squat: up to 345#
    WOD 1: 10:00 Rx (didn’t see time cap)
    WOD 2: 6:34

Comments are closed.

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