Wednesday Work – CompetitorWOD

Feb 22nd, 2017

Category: Competitor

Wednesday Work – CompetitorWOD

Dale – Movin Weight

Deadlift/Gymnastics
EMOM21
1. Deadlift – 5 reps @ 80% of Max.
-Must use negative. If you need to do singles scale the weight. 3’s and 2’s are fine. Follow the weight down on the final rep as well

2. 7 Strict Deficit HSPUs
– Choose a challenging where you can do 7 within a minute. Does not need to be 7 ion a row. Can’t do strict deficit? try kipping deficit.

3. Rest

WOD
30/20 Calorie Bike Each
Partner is accumulating as many Muscle-ups as possible

30 Wallballs Each
Partner is accumulating as many Toes to Bar as possible

30 Calories Rower Each
Partner is accumulating as many Ring Dips as possible

100 Double Unders each
Partner is accumulating as many Chest to Bar Pull-ups as possible

SCORE = total time and total reps

ADV – Heavy Rope