Wowza

Apr 10th, 2015

Category: Competitor

Wowza

Manny

Manny

Warm-up
Grab a barbell – 2 rounds
5 Good mornings
5 Power Clean
5 Front Squat
5 Shoulder to overhead
-Add light weight second round
Warm up chest to bar pull ups

Oly
Every 2 Minutes increasing by 10/5lbs each interval*
1 Power Clean
1 Hang Squat Clean
1 Full Squat Clean

-hands must stay on the bar

*Continue until you cannot complete the reps

Starting Weight
Games- 215,165
Regional-185, 135
Open/Masters- 155,115

WOD
30 Back Squats
30 Chest to Bar Pull-ups
20 Shoulder to Overhead
20 Chest to Bar Pull-ups
10 Thrusters
10 Chest to Bar Pull-ups

Games- 185,125
Regional- 155,105
Open-135,95
Masters- 135,95, 20-15-10 reps