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Competitive Fitness 01.14.14


Competitive Fitness 01.14.14

Prep Work

Three sets, not for time, of:
Kipping Handstand Push-Up x 10-12 reps
Double-Unders x 40-50 reps
Bar Muscle-Ups x 3-6 reps

For each of these movements, work on movement efficiency – make these as effortless as possible.


Every minute, on the minute, for 12 minutes:
Snatch x 1 rep @ 85%

For times:
For time:
Row 500 Meters
25 Burpees Over the Erg

When the clock reaches 6:00, complete the following…

Three rounds for time of:
135/95 lb Push Press x 12 reps
Toes to Bar x 12 reps

When the clock reaches 12:00, complete the following…

Three rounds for time of:
135/95 lb Front-Racked Walking Lunges x 20 steps
30″/24″ Box Jumps x 10 reps

When the clock reaches 18:00, complete the following…

For time:
Row 500 Meters
25 Burpees Over the Erg

(Yes, this is the same as C1…try to match the C1 time.)

For max reps:
4 Minutes of Stationary Dips-From boxes

Cool Down 


6 Responses


    Don’t know have I made it this am. Yesterday beat me up!
    Prep Work… Need HELP!
    B. Snatch.. Stayed @ 95lbs. Form and back strength.
    C.1 completed
    C.2 Used 115 for push Press.
    Finished all 3 rounds. ( that was tough)
    C.3 Front Rack Lunges Box Jump ( 1 round ) I was winded 🙂
    C.4 500 Row and about 20 jump over burpee:)
    D.4 didn’t count. My bad 🙂
    Good class. Feeling sore but really liking the program

  2. jramos1808

    Prep: Used Dumbbells and a pad for HSPU (wrist)
    3 bar muscle ups unbroken.
    did on e round of 40 DU unbroken

    B. Snatch 155 did not fail. (shoulder feeling good)
    C2. used 95lbs (wrist) 3rds completed
    C3. thought it was only one round (need to read 🙂 so I blew through the 1st round then took a break and found out that I had 2 more. so I did 17 more lunges
    C4. Finished
    D. used rings for dips (wrist) dont remember amount

  3. Brynnen

    Prep work: used 35# KBs in seated position for HSPU. DUs are still a work in progress. Can sometimes string 20 in a row, sometimes I just whip myself in the booty (and it hurts). Belly to bar with green band. Need to go to smaller band next time.
    B: 95# snatch. Working on pulling from hips not mid thigh. Need to pull back harder. 95# was a very comfortable weight to play with technique.
    C1: 3:40
    C2: 3:58 did knees to elbows working more on hollow body and push back on way down
    C3: 95# finished 2 rounds and 6 reps. (That was hard!!)
    C4: finished in 4:30. My legs were toast on the row!!
    Because my lazy butt was late, I didn’t have time to do the dips. But I LOVED this WOD!!

  4. Prep work:

    used 45lbs plates with ab mat, these felt slow
    doubles getting better.
    bar muscle ups didn’t feel good, hand hurt.

    B. Used 185, failed 4 of 12 overall felt good at this weight, don’t think I’ve ever done this.

    1. 3:50ish
    2. Push press felt heavy, have to figure out my hand positioning i think 135 shouldn’t feel that heavy? who knows but it felt heavy today. T2b first round 6 and 6, 2nd just kept moving. Finished this at 5:58.
    3. only got 1 round plus 15 lunges. this wrecked me.
    4 i think 4;30ish…

    D. didn’t get a chance to do it.

    Hopefully tomorrow feels better

  5. BoomBoom

    Used 25 plates and ab mat for pushups, mu’s just did three’s each round because I was already starting to tear.
    B. I was supposed to use 125 for snatches , but did 145 the whole time instead because it is starting to feel like it is clicking, but was also trying to work on pulling under the bar quicker and only missed one or two with the bar falling back instead of forward.
    C. 1) 4:03
    2) 135 push press and unbroken toes to bar the first two rounds finished all three rounds around 5:15
    3) 2 rounds plus 2 box jumps( this wod felt easier then the one I did a few weeks ago which was: powercleans, walking lunges, and pullups)
    4) I didnt check the clock, but I was flying through those burpees.
    D. 40 in 4 minutes

  6. Sarah H

    Warm up- did some handstand holds/ tripod kick/push outs I will call them and kb presses. Did all singles did try for double unders- did pull-ups and switched my grip- no bar muscle ups——
    B.) snatches 40lbs. Dropped a number of them- which was frustrating- on the others side some felt amazing- need consistancy-
    C.) c1-completed before six – c2.- completed two rounds plus the 12 push press- stayed at 40 lbs. c3. Almost three rounds- two full pluss 12 front rack lunges and 5 box jumps. C4.- completed.
    D.) did 40dips not for time-
    Feeling like I am stuck- working in getting more rest/sleep- thank you coach B!

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