Saturday Slugfest

Mar 23rd, 2013

Category: Competitor

Saturday Slugfest


Warm-up
2 rounds w empty barbell
10 OH squats
10 ring dips
10 cleans
10 split jerks
*after first round, load light weight for 2nd round

Strength
Work up to a 1RM
Clean and jerk

WOD (25-30 min) – Teams of 2
Run 800m together as a team*
10 Rope Climbs
20 Muscle-ups
30 Overhead Squats
40 Burpee up and over the box jumps
50 Kettlebell Thrusters (1.5,1)
Run 800m together as a team*

Games- (165,110)
Regional- (150,100)
Open (125,85), 40 dead-hang pull-ups, 40 dips

*you cannot start until both partners are in the gym

DISCUSSION 4 Comments

  1. McGuire 03/23/2013 at 8:05 pm

    I did yesterday’s workout today.
    Warm up: Done
    Strength: up to 315# (That’s a PR for me)
    WOD: 14:34 scaled HSPU to ten.
    Cash out: did three rounds of 2 rope climbs and 800m run with a 20# vest.

  2. McGuire 03/23/2013 at 8:05 pm

    I did yesterday’s workout today.
    Warm up: Done
    Strength: up to 315# (That’s a PR for me)
    WOD: 14:34 scaled HSPU to ten.
    Cash out: did three rounds of 2 rope climbs and 800m run with a 20# vest.

  3. DePrizio 03/23/2013 at 3:28 pm

    W/U: Done
    C&J : 225 (PR on clean)
    WOD: 31:20 w Victor and Ham- I did OHS Regionals and did 10 MUPs w no misses!

  4. DePrizio 03/23/2013 at 3:28 pm

    W/U: Done
    C&J : 225 (PR on clean)
    WOD: 31:20 w Victor and Ham- I did OHS Regionals and did 10 MUPs w no misses!