Nasty Girls V2 – CompetitorWOD

Oct 17th, 2016

Category: Competitor

Nasty Girls V2 – CompetitorWOD

Marc P

Marc P

Warm-up
10 Burpee Lateral Jumps
10 Hang Power Cleans
10 Front Squats
10 Press with Feet in Split Stance
10 Alt. Front Rack Lunges
*Repeat with some weight

Oly
Work up to Max Weight for the Complex:
1 Hang Squat Clean
2 Jerks
(Can be split or push, or 1 and 1)

Strength
Back Squat
2-2-2-2

WOD
Nasty Girls V2
3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
10 hang power cleans, 175 / 115 lb.

DISCUSSION 5 Comments

  1. Chad Michael 10/18/2016 at 1:45 am

    Oly: 245
    Squat: 275 (not feeling it today)
    WOD: 18:08 (50,40,40 pistols; 5MUPs @155)

  2. Shea 10/18/2016 at 12:27 am

    OLY: 295
    Squat: 405
    WOD 10:54 rx

  3. Ben Brauer 10/17/2016 at 1:38 pm

    Oly: 215×2, 225×1
    Squat: 345
    WOD: 15:01 (30 pistols, 5 MU)

  4. Marc Piccuirro 10/17/2016 at 11:40 am

    Oly: 265
    Squat: 360
    WOD: 11:11 14 second PR

  5. Morgan 10/17/2016 at 11:34 am

    Mup Monday
    Oly- 165
    BS- 225
    Nasty girls 2- 30 pistols / 4 mups per round: 15:59