Triple Shot

Oct 4th, 2014

Category: Competitor

Triple Shot

Fit Women

Fit Women

Warm up
Run a loop
Work on rope climbs and handstand walks for 10 minutes

WOD1
Every 2 minutes for as long as possible complete:
From 0:00-2:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 2 reps
From 2:00-4:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 4 reps
From 4:00-6:00
15-ft. rope climb, 2 ascents
185-lb. front squats, 6 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.

Rest 10 minutes

WOD2
3 rounds for time of:
Run 400 meters
75-lb. hang power snatch, 21 reps
12 chest-to-bar pull-ups

*Sub rowing for running if it is pouring out.

Rest 10 minutes

WOD3
50 deadlifts for time @ (275/185)
Every minute on the minute complete 5 burpees

DISCUSSION 1 Comments

  1. Andrea 10/04/2014 at 7:36 pm

    Wod 1: 9 rounds plus 14/20
    Wod 2: 11:26
    Wod 3: did 25 burpees and then 6 more DL in to 6th min I believe

    Good test of the forearms after session with Nikita.

    Class partner wod after with Coolidge.