Strict, Grip & Rip – CompetitorWOD

Dec 20th, 2016

Category: Competitor

Strict, Grip & Rip – CompetitorWOD

Tom

Tom

Warm-up
25/20 Calories on Bike
20 Overhead Squats
15 Med Ball Squat Clean Wall Balls
20 Drop Snatches
25 Clapping Push Ups

Strength
1. Snatch Grip Push-press (from back rack)
2-2-2-2
2. Overhead Squat
3-3-3-3

WOD
4 Rounds
15 Calorie Bike
30 Wallballs
15 Strict Handstand Push-ups
Rest 1 Minute

Regional- 10 strict
Open- Max strict then the rest kipping (15 reps total)

DISCUSSION 2 Comments

  1. Dbits 12/22/2016 at 1:39 am

    PP 135
    Ohs 175
    Wod 25:03 RX

  2. Brian Campbell 12/20/2016 at 11:13 pm

    Did OHS for 3 on Saturday up to 235 so did back squats with 2 sec pause at 305×2 for the strength.
    Wod: 2:58, 4:19, 4:43, 5:14 (20:14) w/15 strict hspu.

    Then I did 12 Days of CrossFit Southie with Vic after about 10 min of rest. Took 38:32 Rx… loved every min!