Short & Sweet

Mar 8th, 2015

Category: Competitor

Short & Sweet

Jascha

Jascha

Warm-up
Start at different stations
1 min – ring muscle up transitions feet on the floor
1 minute of burpee box jumps
1 min pass throughs
1 min of box jump overs
1 min OHS/
Drop Snatch with a pvc

Oly
Every Minute on the Minute for 10 minutes
3- Position Snatch (75-85%)
-High Hang
-Low Hang
-Floor

WOD 1
6 Minute AMRAP
3 Muscle-ups
3 Deadlifts

Games 365,250
Regonal, 335,225
Open 300,200
Masters- 275,185

Sub 2 strict pull-ups and 2 ring dips for each muscle-up if inable to complete

6 minute Rest- unload bars and put all extra plates away.

WOD 2
5 Minute AMRAP
5 Burpee Box Jumps
5 Overhead Squats (135,95)

Open/Masters (115,80)

5 minute rest

WOD 3
4 Minute AMRAP
4 Box Jump Overs (Clear box)
6 Shoulder to Overhead (135,95)

Masters/Open- Feet can touch down on box

DISCUSSION 1 Comments

  1. Marc Piccuirro 03/09/2015 at 12:05 pm

    Was not one with the snatch today.
    Oly: 95-135 and it was a struggle
    WOD 1: 5+4
    WOD 2: 4+3
    WOD 3: 5+5