Peg Board Ascents – CompetitorWOD

Aug 30th, 2017

Category: Competitor

Peg Board Ascents – CompetitorWOD

Hyatt

Warm-up
5 Rounds
:30 on/:30 off
Max Cals Assault Bike

Spend 5 mins on mobility of choice, then start warming up split jerks for EMOM.

Oly
EMOM10
2 Split Jerks
80-90% of 1 RM

Strength
Front Squat with Chains
3-3-3-3

WOD
8 Minute AMRAP
7DB Clean and Jerks (50,35)
1 peg board ascent*

Rest 4 Minutes

8 Minute AMRAP
20/15 Calorie Assault Bike
20 Toes to Bar

*If the pegboard is still a skill you are working towards sub a rope climb for the workout

DISCUSSION 1 Comments

  1. Ben Brauer 08/30/2017 at 2:35 pm

    Light skill work for Split Jerk
    Front Squat: 225 + 4 chains
    WOD 1: 4+7 Rx
    WOD 2: 2+29 Rx