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Competitive Fitness 01.06.14

5
Jan

Competitive Fitness 01.06.14

Prep Work
2 rds of
:30 Table top stretch
Duck walk

A.
Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 80-85%

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean + Jerk @ 80-90%
Rest as needed

C.
Five sets for max reps of:
45 seconds of Ground to Overhead (185/135 lbs)
Rest 45 seconds

D.
Every minute, on the minute, for 10 minutes:
Odd Minutes – 15 Wall Ball Shots (30/20 lb)
Even Minutes – 10 Chest-to-Bar Pull-Ups

Cool Down
Mobility

9 Responses

  1. Bg

    1st day of comp course.
    Went light but still got a good workout.
    Front squats 155
    Complex 115
    Floor to over head 115
    Now here to see Clint @ Peak Performance

  2. Marcos Ramos

    A. did 225 feeling a lot better on that knee. my percentage would have been at 260.

    B. did 1 set at 185 then jumped up to 225 for 3 sets. felt good but didn’t finish my last set because knee was a little irritated.

    C. clean and push jerk 6,5,6,5,5. tried touch and go but it just takes so much out of me so did most in single reps.

    D. Was able to hit all my reps for the EMOM. Pull Ups unbroken, wall balls started breaking them up in the 3rd round.

    Cool Down; Calf and hamstring for mobility.

    Body seems to be recovering from the volume.

  3. HeatherD

    A. FS 95 lbs. Felt good.
    B. Cleans 90 lbs. collapsed my core couple times at the bottom. jumping vs not jumping…idk.
    C. Max rep G2O: 85 lbs. 5, 5, 4, 4, 5.
    D. 16 lb wall ball. felt pretty good. C2B used 3/4 in band.
    C&D good conditioning!
    Mobility- hammies n hip flexors mainly.

  4. Tina

    A. 175 front squat for EMOM

    B. 125-130-136-135 clean complex

    C. 125 for ground to OH
    4-3-4-3-3…wanted to do 135 but wasn’t too sure…my jerk in playing with my emotions.

    D. 20lb ball to 8 ft target
    Chest to bar…wish I was able to more strung together. Was able to get all reps in time allowed with the exception of the last two sets of chest to bar. I would fall one short.

  5. sandra

    155 frnt sqt 2 x every minute for 8min
    Dead lift+ stand+hang clean+ clean and jerk 135 clean jrk 5 rounds
    Ground to over head 45sec 6, 5, 6, 5, 4 at 115
    20# wall ball 10 chest to bar. For last 2 rounds only did 12 Wall balls I was pooped.

  6. Brynnen

    Better late than never on posting my results.
    Had to push through this workout in order to get to work on time.
    A-175 front squat. Felt very solid. Knee sleeves are AMAZING. Wish I had gotten some sooner!
    B-did a high hang clean to avoid the stopper butt. Weight: 125, 125, 135, 135, 145. Once I got my elbows under the bar better, jerk was more smooth.
    C-did 125 for the 5 rounds. Should have done 135. Completed 7 reps each round
    D-16# ball at 10′ unbroken each round. Chest to bar w/green band. (Bar work needs a lot of work)
    LOVED THIS WOD!!

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