CompetitorWOD – Conditioning Buy In

Mar 30th, 2016

Category: Competitor

CompetitorWOD – Conditioning Buy In

Toasting Bread

Toasting Bread

Conditioning WOD is your warm up
Bike/ Ski Erg
30s work:30s Rest for 10 MInutes
Report Total Calories

Skill
Handstand to forward Roll
Can work on it from a wallclimb

Test
Max Freestanding handstand hold

Strength/Oly
EMOM14
Odd- Deadlift 5 Reps @80%
Even- Push-jerk 3 Reps @80-85%

WOD
10 Minute AMRAP
10 Burpee Box Jumps
5 Toes to Bar
5 Chest to Bar Pull-ups
5 Bar Muscle-up

This is a complex on the bar. Every time you break up a set complete 3 Burpee Box Jumps on the spot

Regional- 5-4-3
Open- t2b, pull-up, c2b, or use band

DISCUSSION 2 Comments

  1. Chad Michael 04/01/2016 at 2:07 am

    Free Standing Hand Stand Hold: 30 sec (not PR)
    Strength: 285 DL, 185 push jerk/worked on hand stand hold more
    WOD: 5+6 (3-2-1 unbroken)

  2. Tom Kuchenreuther 03/31/2016 at 2:09 pm

    Conditioning: done switched too much to count cals
    Skill: handstand to forward flop
    Freestanding: 5-10sec
    Strength: DL 315×3 rnds. 335×2, 355×2 | PJ 165×4, 185×3
    WOD: 3+19 (5,4,3 regional)