Last But Not Least – CompetitorWOD

Mar 8th, 2016

Category: Competitor

Last But Not Least – CompetitorWOD

dale handstand walk

Warm-up
For 5 MInutes
30s Push
30s Easy

Gymnastics
Handstand Walking

DB Complex
4 Rounds- Working up to Max weight
3 Strict Press
3 Push-press
3 Push-jerks

Strength
Back Squat
5-5-5-5

WOD
12 Minute AMRAP
3 Muscle-ups
6 Strict Handstand Push-ups
9 Deadlifts (275,185)
12 Wallballs to Target

Conditioning
1 Mile Assault Bike for Time

DISCUSSION 3 Comments

  1. Chad Michael 03/09/2016 at 2:47 am

    Gymnasty: worked on figure 8’s and walking up the step
    BS: 275×2, 295×1, 305 for 2 reps (rest wasn’t happening)
    WOD: 4+1 RX
    DB Complex: 50×2, 55, 60 (push jerk felt weird)

  2. Tom Kuchenreuther 03/09/2016 at 2:42 am

    hs walks.. success!!!
    bs: 255 275 285 295
    wod: 4+4 RX
    db: 40,40,45,60 also bicep curls in there too

  3. biscoe 03/08/2016 at 12:17 pm

    hs walk
    db complex: up to 70#
    back squat x5: up to 405
    wod: 4+1 rx