We Talkin’ ‘Bout Practice – CompetitorWOD

Apr 6th, 2016

Category: Competitor

We Talkin’ ‘Bout Practice – CompetitorWOD

Spring Cleaning!

Spring Cleaning!

We are asking all athletes to scan the shelving next to the desk for any shoes, belts, equipment. If you are interested in keeping your belongs please MOVE ALL ITEMS TO THE SHELVES NEXT TO THE FRIDGE. Any items left will be given to good will on Friday 4/8.

Warm-up
3x through
250m Row
1 Minute rest
80-85-90%

Gymnastics
5 Minutes of Handstand Walking Practice

Strength
Front Squat
3-3-3-3-3
-Between Sets complete 5 bent-over rows on each arm with a heavy dumbbell

WOD
3 Rounds
In 3 Minutes Complete
30/25 Calorie Row
12 Box Jump Overs
Then AMRAP
Strict Handstand Push-ups
Rest 2 Minutes
In 3 Minutes Complete
30/25 Calorie Row
12 Box Jump Overs
Then AMRAP
OH KB Lunges (1.5,1)
Rest 2 Minutes

-Try to do the box jump up and overs laterally for speed

DISCUSSION 3 Comments

  1. Tom Kuchenreuther 04/07/2016 at 2:58 am

    FS: 225,234,245,255,275
    WOD: 61, 33 HSPU 28KBs @ 1.25 (44#)

  2. Marc Piccuirro 04/06/2016 at 11:49 am

    Squat: 315
    Row: 85
    WOD: 57 HSPU + 30 OH lunges @1.25pd

  3. Morgan 04/06/2016 at 11:23 am

    FS: 195×3; 200×1. Rows up to 50#
    Wod: 39 (blue band). Those oh lunges are no joke