Ten Plate Pull

Feb 8th, 2013

Category: Competitor

Ten Plate Pull

065-1

Tron Pulling 10 Plates

Warm Up
10 clap push ups
20 pistols (10 each leg)
50 calories on the rower
20 pistols (10 each leg)
10 clap push ups

big powerful pulls = lots of calories in a little amount of time/distance
Small unpowerful pulls = a small amount of calories in a long time/distance.

Strength
High Bar Box Squat
3-3-3-3

Low Bar Back Squat
3-3-3-3

WOD
5 Rounds
15 Power Cleans
10 Ring dips
5 Pistols (each leg)

Games – don’t scale up, move faster
Regional (115/80)
Open (95/65)

DISCUSSION 2 Comments

  1. Will 02/08/2013 at 7:38 pm

    Warm-up: done
    HBBS: 245×3
    LBBS: 315×3
    WOD: 11:49 @115

  2. JWhite 02/08/2013 at 5:44 pm

    Warm-Up: Done
    High Bar: 265
    Low Bar: 285
    WOD 1: 6:57 games
    WOD 2: Grocery shopping before Nemo