Power Zone Training – CompetitorWOD

Biscoe
Biscoe

Warm-up
30/20 Calories on Bike
then
4 Sets
1 Strict Press
2 Push Press
3 Push Jerks
4 Split Jerks
*increase load each set

Gymnastics
EMOM 10
Odd- 1 legless Rope climb
Even- 30s max distance handstand walk

Strength
1. Push-press
3-3-3-3
2. Push-jerk
2-2-2
3. Split Jerk
1-1-1

WOD
With a Partner or Rest 1:1
10 Front Rack Lunges (155,105)
10 Burpee Lateral Jump
12/10 Calories on the Airdyne

4 Comments

  • Tom Kuchenreuther

    07/27/2016 @ 3:25 pm

    EMOM: 5 Legless (no kip) / 20-25ft per round (haven’t done these in 3 months, re learning to trust myself)
    Strength: PP – 205, PJ – 235, 245×1, SJ – 265, fail at 285
    WOD: 14:28 with SammySprinks

  • Shea

    07/27/2016 @ 2:17 am

    EMOM: done
    Strength: PP – 225, PJ – 265, SJ – 285, fail at 305
    WOD: 12:06 rx with Biscoe

  • Ben Brauer

    07/26/2016 @ 2:18 pm

    EMOM: 1 on the fat rope, rest on regular rope / worked on hand stand walks into wall
    Strength: PP – 175×3, PJ-205×2, SJ-225×1
    WOD: 14:12 with Marc and Morgan

  • Marc Piccuirro

    07/26/2016 @ 11:44 am

    EMOM: various rope climbs, mostly 50s except for the last round
    Oly: 280
    WOD: 14:12 with Ben and Morgan

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