5-5-5 – CompetitorWOD

Mar 2nd, 2016

Category: Competitor

5-5-5 – CompetitorWOD

walking on hands

Warm-up
1 Minute Bike
1 Minute Medball Squat Cleans
1 Minute Bike
1 Minute Burps
1 Minute Bike
1 Minute Good Mornings

Strength
1. Back Squat
3-3-3-3
2. Push-press
2-2-2-2

WOD 1
5 Minute AMRAP
5 Deadlifts (135,95)
5 Hang Power Cleans
5 Front Squats
5 Shoulder to Overhead

Rest 5 Minutes

WOD 2
5 Minute Ascending AMRAP
2 Toes to Bar
2 Wallballs (30,20)
4 Toes to Bar
4 Wallballs
6 Toes to Bar
6 Wallballs

DISCUSSION 5 Comments

  1. Tom Kuchenreuther 03/03/2016 at 3:14 pm

    BS: 255,275,275,305
    PP: 165,185, 205, 215×1 PR
    WOD1: 3+15rx
    WOD 2: 12+7rx

  2. Chad Michael 03/03/2016 at 2:25 am

    BS: 275×3, 295×1
    Push Press: up to 215
    WOD 1: 4+5 RX
    WOD 2: 12+24 RX

  3. biscoe 03/03/2016 at 2:23 am

    back squat x3: 415
    push press x2: 245
    wod1: 4+15 rx
    wod2: 12+5 rx

  4. Brendan Cottam 03/03/2016 at 12:28 am

    BS – 345
    Push Press – 225
    WOD 1 – 4 + 18
    WOD 2 – 12 + 5 (20 pound ball)

  5. Morgan 03/02/2016 at 11:22 pm

    BS – 215×3; 225×2
    push pres – 155×2
    wod 1- 6+14
    wod 2 – through the 12s plus 4 toes to bar.