Super Supah Set – CompetitorWOD

  • June 15, 2016
  • By :
Dave
Dave

Warm-up
Run 200m
4 Rounds Bottom to Bottom Tabata Squats
Immediately followed by
4 Rounds Tabata push up โ€“ rest holding a plank position
Run 200m

Mobilize hips & calves

Strength
Back Squat
5-5-5-5
– Superset with complex
– 1 Strict press
– 3 Push-press
– 5 Push-jerk
– Should be close to your max strict press

WOD
8 Muscle-ups
16 Pistols
300m Sprint
6 Muscle-ups
14 Pistols
200m Sprint
4 Muscle-ups
12 Pistols
100m Sprint

Games- Add weight vest
Open- 4-3-2 Muscle-ups

6 Comments

  • Brendan Cottam

    06/15/2016 @ 11:21 pm

    BS: 335
    Complex: 170
    WOD: 6:42 RX

  • Tom Kuchenreuther

    06/15/2016 @ 11:09 pm

    BS: 275
    Complex: 125 (3 sets)
    WOD: 6:54 Rx
    Going through the motions to get back into it and making sure i do all my movements with good form again, will turn up intensity/volume next week.

  • biscoe

    06/15/2016 @ 10:09 pm

    back squat x5: 385
    oh complex: 155
    wod: 9:49 rx, but ended up running 300 m every time (what a kick in the nuts!)

  • goose

    06/15/2016 @ 8:16 pm

    hump days = big training days. There is a group of us that wokrout at 2pm every Wed. All are welcome, just show up.
    WOD then strength
    WOD 530 with a 20lb vest
    strength 315 on the squat – 180 on the ohead complex
    strength is hard after a WOD

    then hit hte class wod – brutal

  • Ben Brauer

    06/15/2016 @ 2:40 pm

    Squat: 315
    Complex: 155
    WOD: 9:08 (5/4/3 MUs)

  • Goose

    06/15/2016 @ 12:14 am

    Need a 12 pistols in there

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