Moving Weight for Reps

Jan 7th, 2013

Category: Competitor

Moving Weight for Reps


Warm-up
25 11ft wall balls
Worlds greatest stretch right leg (2-5 minutes)
25 2 for 1’s @ 10 ft
Worlds greatest stretch left leg (2-5 minutes)

Strength
Front Squat with Chains
2-2-2-2-2
All sets should be heavy and explosive.

Between sets do a max effort attempt at ring dips. If you cannot exceed 10 on your first set, use a red band anchored from above and get stronger.

WOD
Alternating Tabatas – Moving Weight for Reps
20s work:10s rest x 8
Rest 1 minute after all 8 intervals have been completed

1. Thruster/Power Clean
2. Shoulder to Overhead/Burpee
3. Squat Snatch/Clap Push-Up

set up the bar so you can strip weight for the 3rd tabatta

your score will be your total reps, keep a running tally throughout.

To avoid confusion we will be using the same clock as the general classes, They will be doing 5 tabattas so be sure to start no later than on the third tabatta.

Games- 1&2 (155,105), 3 (135,95)
Regional- 1&2 (135,95), 3 (115,80)
Open- 1&2 (115,80), 3 (95,65)

DISCUSSION 3 Comments

  1. Bish 01/08/2013 at 11:31 am

    300+chains
    110 total dips
    126 Games ( I think it was 126)

  2. Schurko 01/07/2013 at 2:32 pm

    WU: done
    FS: 295# + 2 chains
    WOD: 117reps @ Games

  3. Gill 01/07/2013 at 1:41 pm

    Where did all my 6am ladies go??

    terrible wallballs, 145 FS, 141 reps @games