Show ‘Em How It’s Done

Oct 13th, 2014

Category: Competitor

Show ‘Em How It’s Done

Admiring the shot

Admiring the shot

50 dubs
Run a loop
50 dubs
Warm up the clean and jerk

Every Minute on the Minute-10 Minutes
1 Clean and Jerk @ 80%
(Full Squat and Split)
-You should not be going heavy here. This is the time to be working on speed and technique

4 Rounds
Run 1 loop
15 Toes to Bar
50 Double Unders
15 Ring Dips
Complete the WOD with the general class

3×10 Weighted Hip Extensions


  1. Tom Kuchenreuther 10/14/2014 at 2:19 am

    185×10 oly – 2ez

    WOD: 25:50 BECAUSE I DID 15 RING DIPS PER ROUND…. woops. No wonder i took forever

    • Andrea 10/14/2014 at 3:13 am

      Weren’t you suppose to? Bt had 5 more then be class.

      18:52 rx

      • Tom Kuchenreuther 10/14/2014 at 10:29 am

        Oh well I guess we were.. I was looking at the regular website again and saw they were doing 10 and then posted that lol

  2. Kyra Williams 10/14/2014 at 1:28 am

    125#, 24:20 scaled with 5 unassisted ring dips

  3. goose 10/13/2014 at 11:52 am