Start Heavy…..End Heavy – CompetitorWOD

May 9th, 2017

Category: Competitor

Start Heavy…..End Heavy – CompetitorWOD

Adam

Warm-up
3 Rounds
10 Burpees
10 Banded Pull-aparts
10 Box Jumps
20 Challenging Ring rows with your feet on the box or Scap Jack

Strength
EMOM21
1. Back Squat- 2 Reps @85%
2. Hang Power Clean- 2 Reps- Climbing
3. Rest
Start heavy and end heavy

WOD
21-15-9
Muscle-up
Burpee Box Jump
Wallballs x2

Regional-12-9-6 MUPs
Open- 6-4-2 MUPs

DISCUSSION 3 Comments

  1. Ben Brauer 05/09/2017 at 4:53 pm

    Squat: up to 365#
    Clean: up to 245#
    WOD: 19:17 (15-12-9 MU)

  2. Kurt 05/09/2017 at 4:35 pm

    Strength: BS at 245#, HPC 185-210#
    WOD: 14:22 Open

  3. Brian Maser 05/09/2017 at 1:09 pm

    Strength: BS @ 275#, HPC @ 180-220
    WOD: 17:54 (8/6/4 MUs)