Start the Week Off Right- CompetitorWod

Dec 12th, 2016

Category: Competitor

Start the Week Off Right- CompetitorWod

Brian

Brian

Warm-up
With a partner
80 cals on the bike
Then each
10/7 stirct c2b pull ups
10/7 strict dips
5 muscle ups – strict if you have them

Oly
EMOM10
2 Squat Cleans
-Start at 75-80% and climb as able

Strength/Superset
1. Back Squat
5-5-5
2. Push-press
5-5-5
*Straight sets use 2 bars. Complete the PP immediately after the Back Squat

WOD (20 Minute Cap)
20/15 Muscle-ups
20/15 Calorie Bike
30 Chest to Bar Pull-ups
20/15 Calorie Bike
40/30 Ring Dips
20/15 Calorie Bike

Regional- 165,110
Open- 145,100

DISCUSSION 2 Comments

  1. Ben Brauer 12/12/2016 at 2:31 pm

    Clean: up to 255
    Squat: 315
    Push Press: 185
    WOD: 15:04 Rx

  2. Marc 12/12/2016 at 12:47 pm

    Cleans: up to 255
    Squat: up to 315
    PP: 185 across
    WOD: 13:30