Supah Sets – CompetitorWOD

Aug 10th, 2016

Category: Competitor

Supah Sets – CompetitorWOD

Aaron

Aaron

Warm-up
Partner Up
Partner A: 15/12 Calories Assault Bike
Partner B: Max Double Unders
Switch
Partner A: 15/12 Calories Assault Bike
Partner B: Max Strict Pull Ups

Then 2x:
5 Kettlebell Presses per side
5 Kettlebell Bent over Rows per side
5 Kettlebell Snatches per side

Strength
Super Set
1. Bench-press
3-3-3-3
2. Bent-Over Row
5-5-5-5

Partner WOD
In 20 Minutes complete:
50 Muscle-ups
300 Double Unders
50 Calorie Bike
100 Wallballs (30,20)
50 Single Arm KB Snatches (2,1.5)

In the remaining time-
AMRAP Toes to Bar

Regional- 30 Muscle-ups
Open- 20 Muscle-ups

Ladies- Scale MUPs and Bike appropriately

DISCUSSION 4 Comments

  1. Chad Michael 08/11/2016 at 12:36 am

    Bench: 215, 225, 215, 215
    Row: 135
    WOD w/Josh: 29 KB Snatches (40 MUPs)

  2. Shea 08/11/2016 at 12:16 am

    Bench: 265
    Row: 225
    WOD: w/Crowley 10 TTB

  3. Tom Kuchenreuther 08/10/2016 at 11:50 pm

    bench 185,205,215,225
    Row: 165,165,185,165
    Wod w/ brownie: 5kb snatches (40 mups 25/15)

  4. biscoe 08/10/2016 at 1:56 pm

    bench: 295 x3 / 315 x1
    row: 225 x5
    wod w/ aaron: 16 kb snatches