Competitor 10-14-2016

 

Competitor Program Priority: S then WOD then B
As Part of Warm-Up:
Handstand Hold 5 x 30 seconds against wall or free
Bandy Pull Aparts x 25 between each hold

WOD (W):
Event 8

Rx'd Workout
MM pair
12-min. AMRAP:
30 double-unders
15 power snatches (75 lb.)
Then, FF pair
12-min. AMRAP:
30 double-unders
15 power snatches (55 lb.)

Order: MM-FF
Time cap: 24 minutes

Scaled Workout
MM pair
12-min. AMRAP:
30 single-unders
15 power snatches (55 lb.)
Then, FF pair
12-min. AMRAP:
30 single-unders
15 power snatches (35 lb.)

Order: MM-FF
Time cap: 24 minutes

Strength (S):
Jerk @ 65%, 3 x 3 @ 70%, 3 x 2 @ 75%
Over Head Squat @ 80% 10 x 2 (E 30s - 1 min)
https://www.youtube.com/watch?v=tJoTVVZadUs
*Post heaviest OHS as score

Broken (B):
Reverse Hypers 3 x 15 - Heavy

Fri, 10/14/2016

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