Times A Tickin

Sep 22nd, 2014

Category: Competitor

Times A Tickin

New Toastie - Chad

New Toastie – Chad

Warm-up
Run a loop
5 burpee pull overs
10 strict t2b
20 hip touches
20 hip/back extensions
20 ghd situps

Stretch the calves
Warm up the pistol
Warm up the snatch

Oly
EMOM 10
2 Snatches @ 75% – working on speed and footwork. Pulling under the bar, and perfecting technique.

-After EMOM, make an attempt at 4 heavy singles

WOD
4 Rounds
In 3 minutes complete
10 Back Squats (225,145)
12 Pistols
14 Toes to Bar
Then AMRAP
Burpee Bar Muscle-ups
Rest 2 Minutes

Regional 205,135
Open 185,115 (8,10,12 reps)

-Sub burpee chest to bar pull-ups or banded bar muscle-ups if unable to complete the burpee bar muscle-ups

DISCUSSION 1 Comments

  1. Crowley 09/22/2014 at 1:28 pm

    emom: 135
    heavy singles: skipped
    wod: 8, 5, 4, 3 = 20 @205#