Smash That WOD – CompetitorWOD

McGuire - nice stache!
McGuire – nice stache!

Warm-up
Run 1 loop
10 Scap Pull Ups
10 Kips
10 Strict C2B Pull Ups
10 Strict Ring Dips
5 Slow Muscle Up Transitions

Smash quads & roll triceps w/ barbell
Mobilize upper back with peanut

Strength
1. Front Squat
5-5-5-5
2. Thruster
2-2-2-2

WOD (20 Minute Cap)
20 Power Snatches (135,95)
20 Ring Muscle-ups
30 Overhead Squats
30 Chest to Bar Pull-ups
20 Squat Snatches
20 Bar Muscle-ups

Regional- 15 R&B Muscle-ups
Open- (115,80), 8 R&B Muscle-ups

3 Comments

  • Ben Brauer

    09/29/2016 @ 1:15 am

    FS: 295
    Thruster: 195
    WOD: 21:38 (@115 w/ 10 MU) had 4 left at 20 min

  • Shea

    09/29/2016 @ 12:29 am

    FS: 345
    Thruster: 235
    WOD: 17:25 rx

  • Marc Piccuirro

    09/28/2016 @ 11:43 am

    Front squat: 305×5
    Thruster: 205×2, 225×1
    WOD: Rx reps @ 115, completed 15 bar MUps. Finished all in 20:45

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