Focus on Strictness – CompetitorWOD

Feb 9th, 2016

Category: Competitor

Focus on Strictness – CompetitorWOD

Becky

Becky

Warm-up
EMOM 8:
6 Burpee Lateral Hops
6 Front Squats
6 Alt. OH Lunges

Warm up pull ups, dips, transitions

Gymnastics
Spend 5 Minutes focusing on the strict muscle-up. If you are good at strict, try for a max effort set.

Oly/Strength

5-4-3-2-1
Clean and Jerk
(Full Squat and Split)
75-80-85-90-95%

WOD
10-8-6-4-2
Bar Muscle-up
Front Squat (205,145)
Burpee Lateral jumps x 2

Regional- 185,125
Open- 155,105

DISCUSSION 4 Comments

  1. Tom Kuchenreuther 02/10/2016 at 3:55 pm

    CJ: 175×5, 185×4, 195×3, 210×2, 225×1… 245×1 PR! (for fun)
    WOD: 12:14 Open (#155)
    mups- we forgot 🙂

    Sammy Sprinks – 6,12,18,24 – JO’s, Running (miles), Donuts, Beers hahahaha

  2. Chad Michael 02/10/2016 at 1:58 am

    General Class at 4:
    Snatch Complex: 165×1, 175×7, 185×1, 195×1
    WOD: Skipped to go to BT

    BT Class:
    -3×1 strict muscle up’s
    -CnJ/Strength: 205, 215, 230, 245, ran out of time for single
    -WOD: 17:06 Open (exhausted)

    Diesel Dale Ca$h Out:
    4 Rounds
    -10 DL 225#
    -12 GHDs
    -40 DU
    11:04 Rx

    I’m tired lol

  3. Morgan 02/09/2016 at 3:08 pm

    strict mups – worked on strict transitions
    c&J – 135-160, missed the last one at 165, jerk felt not good.
    wod: 15ish? – 125# / red band mups – moved off the blue band from last week

  4. Marc Piccuirro 02/09/2016 at 12:54 pm

    Strict MUps: 5
    C&J: 205-260
    WOD: 10:15