Splitsville

Mar 9th, 2015

Category: Competitor

Splitsville

Goose working his split

Goose working his split

Warm-up
50 calories Row
-Hip and hamstring mobility supported in a band – work splits
-Overhead band mobility.

Strength
1. Push-press
3-3-3-3
2. Back Squat
2-2-2-2

WOD
Every 3 Minutes until you can no longer complete:
15/12 Calorie Row
15 Chest to Bar Pull-ups – can sub something if you are beat up from the C2B in the open WOD
5 Squat Clean Thrusters

*Each interval add 1 calorie/rep to the workout. If you get less than 3 rounds you did not scale enough. If you complete 10 you should have either scaled up or you are just a beast.

Games- (165,105)
Regional-10 C2Bs, (135,95)
Open- 10 C2Bs (115,80), 12/8 cals, 3 sq cl thrusters
Masters – 8 C2B (95/65); 12/8 cals, 3 sq cl thrusters

DISCUSSION 6 Comments

  1. Dave Chaput 03/11/2015 at 3:32 pm

    Push Press: 185
    Squat: 255 (kept lifts light with soreness from retest)
    Wod: through two rounds working on pistols, 50 burpee penalty
    Thanks to Bish, Josh, Browneeezy (AKA Noah Ohlsen) and Goose for the pistol help.

  2. Tom Kuchenreuther 03/11/2015 at 1:30 am

    Push Press – 195x3PR, 205×2 (fail 3) PR
    Back Squat – 315×2 PR
    WOD- open reps @135 – 3 rounds + 4th round 2 reps shy from finishing

  3. Mike Quigley 03/10/2015 at 1:00 pm

    Push Press – 205×3
    Back Squat – 295×2
    WOD – trainwreck x 3. Started at 20 cals and 5 135# squat clean thrusters, skipped the CTB altogether since I retested 15.2 yesterday and still only got 1 clean/thruster in the 3rd round.
    50 burpees.

  4. Bish 03/10/2015 at 11:38 am

    I just pulled my groin looking at that picture…