Joy Ride – CompetitorWOD

  • September 12, 2017
  • By :
KA

Warm-up
20/15 Calorie Bike
Then 2 Rounds
10 Strict Toes To Bar
10 Single Leg Deadlift
10 Shoulder Taps (freestanding if able)

Oly
Work up to max weight for the complex
1 Push-jerk
1 Split Jerk

Strength
1. Deadlift with Chains
3-3-3-3
2. 25 ft front Rack lunge x4

WOD
3 Rounds
20/15 Calorie Bike
Max effort Strict Handstand Push-ups
Rest 1 Minute
100 Double Unders
Max Effort Toes to Bar
Rest 1 Minute

Score= total time and total reps

2 Comments

  • Jen Merinder

    09/14/2017 @ 1:06 pm

    OLY: #185
    DL: #265 (no chains)
    FRL: #105
    WOD: 81 reps in 17:58 RX (I think time was around there)

  • Brian M Maser

    09/12/2017 @ 1:46 pm

    OLY: worked up to 200#
    DL: 275# w/ 4 chains
    FRL: up to 165#
    WOD: 71 reps in 20:55 (kipping HSPUs)

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