Open Test – CompetitorWOD

Dec 21st, 2016

Category: Competitor

Open Test – CompetitorWOD

Jen - Throwback

Jen – Throwback

Warm-up
2 Minutes of Double Unders
20 Back Squats
1 Minute Single Leg Double Unders (Left Side)
1 Minute Single Leg Double Unders (Right Side)
20 False Grip Ring Pull Ups
2 Minutes Triple Under Practice

Open Test- WOD 11.1 &14.1
10 Minute AMRAP
30 Double Unders
15 Power Snatches (75,55)

Rest 10 Minutes

For 21 Minutes
Minute 1- 5 back Squats- Try for straight heavy sets
Minute 2- 5 Muscle-ups
Minute 3- Rest

-If 35 kipping muscle-ups in a breeze try 3 strict followed by 3 kipping

Partner Ca$hout
8 Minute AMRAP
Calories on Rower

DISCUSSION 2 Comments

  1. Dbits 12/22/2016 at 1:42 am

    Wod: 7+8 (6 reps less than last February)
    Back Squat 225 across
    Muscle Ups 5 kipping per round
    Row 147 cals with Jen

  2. Shea 12/22/2016 at 12:58 am

    WOD: 8+35 rx
    Strength: 315×4 sets, 335×3 sets
    Cash out: 181 Cals row w/Brendan