WOD Credit – CompetitorWOD

Oct 7th, 2016

Category: CrossFit

WOD Credit – CompetitorWOD

Greg

Greg

Warm-up
Run 1 loop – quick warm up of skills for EMOM then get it started

Skill
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict Deficit HSPU – choose the biggest deficit possible
Min. 3: 3 Muscle ups with medball between legs – strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)

WOD Credit COMPTRAIN

Strength
Back Squat
3-3-3-3

WOD
20 Burpee Lateral Jumps
30 Chest to Bar Pull-ups
10 Burpee Lateral Jumps
15 Thrusters (165,115)
10 Burpee Lateral Jumps
30 Chest to Bar Pull-ups
20 Burpee Lateral Jumps

DISCUSSION 1 Comments

  1. Tom Kuchenreuther 10/08/2016 at 12:52 am

    Emom: check / Parrallets 1 abmat / 3 mups / #26lb kb or w/e
    Back squat: 255 275 295 295
    Greg’s Bday WOD: 30min amrap: 20 cals row, 20 hspu, 20 c2b pullups, 20 box jump overs, 20 db snatch #50 = 4+1
    Sled pushes, 2 plates: 8 x ~100m