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Competitive Fitness 01.18.14

17
Jan

Competitive Fitness 01.18.14

Prep Work
Team stretch

Workout of the Day
A.
Three sets, not for time, of:
10 Box Jumps (Regionals Standards)
10 Toes to Bar
10 Alternating Pistols

B.
Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders

Rest exactly 5 minutes, and then…

C.
Complete rounds of 12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups

Rest exactly 5 minutes, and then…

D.
Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Ball Shots (25/16 lbs)
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Portions B-D should be treated as sprint sets. Imagine the pace needed to take top 30 in a short Open event and try to get yourself to that place for each of these short couplets.

Cool Down
Mobility

 

2 Responses

  1. BoomBoom

    A. Was a good warmup for the next wod.
    B. 12:??
    C. 135 for the 12s, 165 for the 9s and 185 for all of the last 6 reps
    D. Trying to work on keeping my back arched during deadlifts even with the light lift, keep using #25 ball and its starting to not suck as much!

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