Rotate ‘n Dominate

Sep 30th, 2014

Category: Competitor

Rotate ‘n Dominate

Paul

Paul

Warm-up
30-20-10
Bandy pull aparts
KB Lunges (1.5, 1p)

1 min of each side- Tricep stretch with band

Gymnastics
EMOM8
X STRICT MUSCLE-UPS

Games- 2 and/or weight vest
Regional- 1
Open- 2 linked kipping

Can’t do MUPs? 3 Transitions on the minute

Strength
Work up to a 1 RM
Back Squat

WOD (20 min)
Every Minute Rotate exercises
1. Box Jumps (30,24)
2. Overhead Lunges (95,65)
3. Burpee Lateral Jumps
4. Power Snatches (95,65)

-Continue the rotation until you reach a total of 200 reps. Record your total time complete the reps as your score.

Regional-175 Reps (75,55)
Open- 150 Reps (75,55)
 

DISCUSSION 8 Comments

  1. biscoe 10/01/2014 at 3:51 pm

    gymnastics: 8/8 x 1 strict muscle up
    back squat: 425×1 (tied PR)
    wod: 16:47

  2. Tom Kuchenreuther 10/01/2014 at 3:39 pm

    Sqaut: 315 PR tied
    WOD: 19:21 Regional

  3. Andrea 10/01/2014 at 12:13 am

    Squat: 275, not a pr. Got scared..

    Wod: 9:28 for 200

  4. Kyra Williams 09/30/2014 at 3:58 pm

    17:53 for 225 reps. squatted yesterday.

  5. Mike Quigley 09/30/2014 at 1:03 pm

    EMOM – transitions. no MUPs this morning.
    Back Squat – 315#. 10# PR. Was tempted to try 325, but thought I’d end on a good note.
    WOD: 19:11 for 200 reps. At the rate I was going by the end it would’ve taken me another 2 full rounds to get to 250.

  6. amy 09/30/2014 at 11:44 am

    The workout has been modified for the later classes. This workout is HARD. Nice job by the 5:30am for hanging in there!

  7. Marc Piccuirro 09/30/2014 at 11:26 am

    More like rotate and get dominated for me this morning, ugh.
    EMOM: 7/8 1 strict per
    Back squat: 345 is a 10lb PR
    WOD: 17:47 for 200 reps