Pay Attention to the Rules – CompetitorWod

Dec 14th, 2016

Category: Competitor

Pay Attention to the Rules – CompetitorWod

Daniel

Daniel

Warm-up
1 minute of singles
1 minute of doubles
1 minute of triple practice
15 russian swings into 15 goblet squats into 15 american swings
15 kipping hspus working on the kip

Strength
1. Deadlift
3-3-3-3
2. Front Squat
3-3-3-3

WOD
EMOM7
7 Wallballs (30,20)
7 Burpees

Then Immediately Into
6 Minute AMRAP
5 Strict Handstand Push-ups
10 Wallballs (30/20)
15 Kettlebell Swings (2,1.5)

Then EMOM until you cannot do it anymore:
5 Handstand Push-ups (kipping)
20 Double Unders
6 Handstand Push-ups
20 Double Unders
7 Handstand Push-ups
20 Double Unders
….
*You should have a score for all 3 parts. IF you completed the EMOM, rounds/reps on the amrap, and how many minutes of EMOM you get through for the 3rd part

DISCUSSION 2 Comments

  1. Shea 12/15/2016 at 3:11 am

    DL: 465
    FS: 335
    WOD: done – 4 rx – 10+8 rx

  2. Ben 12/14/2016 at 3:26 pm

    Deadlift: 405
    Front Squat: 305
    WODs: 2+1 Rx / 6+6 Rx