Full Slate – CompetitorWOD

Mar 22nd, 2016

Category: Competitor

Full Slate – CompetitorWOD

Heather

Heather

Warm-up
3 Rounds
12/10 Cal Bike
7/5 Strict Pull-ups
10 BB front Squats
30 Dubs

Strength
EMOM20
Odd- 1 Squat Clean + 2 Front Squats
Even- 5 Strict Toes to Bar – Straight Legs. If that is too easy complete full circles

WOD
50 Calorie Assault Bike
30 Chest to Bar Pull-ups
150 Double Unders
30 Shoulder to Overhead (135,95)
50 Back Squats (135/95)

Ca$hout
3 Rounds
15 Medball GHD Sit-ups
15 Glut/Ham Raises

DISCUSSION 3 Comments

  1. Tom Kuchenreuther 03/23/2016 at 4:36 pm

    Cleans: 185×3, 195×4, 205×2, 225×1
    WOD: 15:59 (rxish – 30 back squats) …wtb fresh legs…

  2. Chad Michael 03/23/2016 at 1:00 pm

    Clean complex: 185×7, 195×1, 205×1, 215×1
    WOD: 16:43 RX# (30 BS)

  3. Morgan 03/22/2016 at 2:42 pm

    Emom – 113-175, then after PRed my clean at 185, yay. I’ve power cleaned that before but not squat clean
    wod: 16:39 Rx – squats get spicy
    Cashout: check