Open Training

Dec 22nd, 2014

Category: Competitor

Open Training

Jim

Jim

Warm-up
10 Clean Pulls
5 Walk outs + 2 Push Ups
10 Power Cleans
5 Walk outs + 2 Supermans
10 Front Squats
5 Walk outs + 2 Burps
10 Squat Cleans
5 Walk Outs + 2 Floor Mantis

Oly/Strength
20 minutes to establish a
3 RM Squat Clean
-You can drop and reset each time, but all three lifts must be immediately after one another

WOD 1
7 minute AMRAP
12 Hang Power Cleans (155,105)
12 Ring Dips

Open- 135,95

Rest 7 Minutes

WOD 2
7 Minute AMRAP
3 Front Squats (135,95)
3 Chest to Bar Pull-ups
6 Front Squats
6 Chest to Bar Pull-ups
…..

Open, 115,80

DISCUSSION 13 Comments

  1. Tom Kuchenreuther 12/24/2014 at 5:04 pm

    Oly: 205×3
    WOD1: 3+17open
    WOD2: 12+18open

  2. Dave Chaput 12/23/2014 at 5:14 pm

    225×3
    F245
    WOD 1: 4+6
    WOD 2: 12+16

  3. Roger 12/23/2014 at 1:39 am

    255 / 6+8 / 18+2

  4. Shane Callaghan 12/23/2014 at 12:30 am

    245×3
    255×1 PR
    4+12, 15+4

  5. Andrea 12/22/2014 at 9:04 pm

    8k (5 mile) road race in Amsterdam.. 36:02

    won a…HAM…doesnt get better than that, right?! ahah

  6. Michael McGuire 12/22/2014 at 8:47 pm

    265×3, 285×1…probably should of tried 275 before jumping to 285.
    Wod 1- 5 rx
    Wod 2-12 +20 rx

  7. goose 12/22/2014 at 6:30 pm

    265 – 6+1 – 15+23

  8. Rob Hassell 12/22/2014 at 4:05 pm

    Clean: 225×3
    WOD 1: 2+3
    WOD 2: 12+19

  9. Marc Piccuirro 12/22/2014 at 12:40 pm

    Oly: 265 not much to compare it to, but 275 is my 1 rep so I felt pretty good with the 265
    WOD 1: 4 rounds
    WOD 2: 18 front squats + 1 CTB

  10. Mike Quigley 12/22/2014 at 12:40 pm

    Strength – 215×3
    WOD 1 – 4+3 subbed push-ups for ring dips (shoulder)
    WOD 2 – 12+24 RX