Dub Set – CompetitorWOD

Apr 12th, 2016

Category: Competitor

Dub Set – CompetitorWOD

handstand wtf

Warm-up
120 seconds Jump Rope
90 seconds Double Unders
60 seconds Triple Unders

Then

12 OHS
10 Drop Snatches
8 Squat Snatches
*add weight and repeat

Oly
EMOM 12
20 dubs
1 squat Snatch*

*Ascend in weight as you go

Strength
Back Squat
3-3-3-3-3

After each set complete a max L-sit on the paralettes. One 45 lb plate is under the feet. As soon as the feet touch the L-sit Is over.

WOD
150 dubs
15 Power Cleans (155/105)
100 dubs
10 Power Cleans (185/135)
50 dubs
5 Power Cleans (205/155)

DISCUSSION 7 Comments

  1. biscoe 04/13/2016 at 5:30 pm

    dubs/snatch x1: up to 195
    back squat x3: up to 405 then blood
    wod: 7:05 rx

  2. Tom Kuchenreuther 04/13/2016 at 1:35 pm

    Snatch: 135×4,155×4 165×2 (then for fun..175,180PR – hit it twice)
    Back Squat: 325
    WOD: 10:32rx dubs were bad

  3. Chad Michael 04/13/2016 at 1:37 am

    1st WOD in a week after being sick

    Snatch: 175×4, 185×6 (2 misses)
    Back Squat: 155, 205, 235, 255×2
    WOD: 10:27RX

  4. Brendan Cottam 04/13/2016 at 12:11 am

    Snatch: 175-215
    Back Squat: 335
    WOD: 8:29

  5. Marc Piccuirro 04/12/2016 at 2:09 pm

    Snatch: 205
    Back squat: 355
    WOD: 8:08

  6. Ben Brauer 04/12/2016 at 12:56 pm

    EMOM: up to 155#
    Squat: up to 335#
    WOD: 8:35 Rx

  7. Morgan 04/12/2016 at 12:17 pm

    Oly up to 100
    Bs up to 215
    Wod: 6:46rx love me some dubs and power cleans