Split ’em and Double Down

Nov 26th, 2013

Category: Competitor

Split ’em and Double Down

Manny

Manny

Warm-up
20 Barbell Back Squats
10 Barbell Overhead Squats
20 Barbell Deadlifts
10 Barbell thrusters
20 Burpee lateral jumps

Strength (15 minutes)
High Bar Back Squat
3-3-3-3-3

Spend 7 minutes rolling and stretching the quads and hamstrings

Double WOD
8 minute AMRAP
3 Deadlifts (75% of your 1 rep max)
10 Wallballs (20/14)

Rest 10 minutes

8 minute AMRAP
5 Overhead Squats
8 Burpee Lateral jumps

Games- 155,105
Regional-145, 95
Open- 135,85

DISCUSSION 6 Comments

  1. biscoe 11/27/2013 at 3:05 am

    back squat: up to 355 x 3, 375 x 2
    wod1: 5+7 @ 405#
    wod2: 4 rds @ games

  2. biscoe 11/27/2013 at 3:05 am

    back squat: up to 355 x 3, 375 x 2
    wod1: 5+7 @ 405#
    wod2: 4 rds @ games

  3. Court 11/26/2013 at 4:05 pm

    What would be a good sub for the wallballs? I don’t have the room height for them. Maybe 45lb thrusters?

  4. Court 11/26/2013 at 4:05 pm

    What would be a good sub for the wallballs? I don’t have the room height for them. Maybe 45lb thrusters?

  5. Crowley 11/26/2013 at 2:56 pm

    warm-up: done
    back squat: 275
    wod 1: 7+3 @315#
    wod 2: 4+9 @145#

  6. Crowley 11/26/2013 at 2:56 pm

    warm-up: done
    back squat: 275
    wod 1: 7+3 @315#
    wod 2: 4+9 @145#