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Competitive Fitness 02.05.14

4
Feb

Competitive Fitness 02.05.14

Prep Work
A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 60 seconds
Double-Unders x 50 reps

Workout of the Day
B.
Four sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, below the knee)
Rest as needed

C.
Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

At the top of each minute, for 32 minutes, you will rotate stations and try to accumulate as many reps or meters as possible of each movement.
If you don’t have strict handstand push-ups, perform a strict substitution – like L-Seated Dumbbell Press.

Note scores by movement…e.g., Rowing – 245/248/241/etc…

Compare results to December 31, 2013.

D.
For time:
100/70 Push-Ups

Cool Down
Mobility
Post results

8 Responses

  1. Muscle ups felt off still…

    Snatches @ 165 felt heavy so i used straps.

    The conditioning piece actually felt good better then before
    Row-250-239-242-244-245-240-235-244=1939, Last time i did air dyne…not fun
    hspu 26-15-11-10-11-12-11-10=106 previous total 70
    box jumps 18-12-15-13-13-12-12-12=107 previous total 117, having calf tightness today
    ring dips 12-12-15-13-15-14-13-12=106 previous total was 86

    Forgot about push ups. Ill make em up

  2. Susana

    Did 70 pound snatch ( that’s my 70%)

    1. 197,11,12,12
    2. 111,10,12,15
    3. 186,9,14,16
    4. 182,9,14,13
    5. 172,9,14,15
    6. 184,9,14,14
    7. 164,9,15,15
    8. 180,7,16,16

  3. sandra

    Elbow and shoulder unhappy from saturday.
    MU sticking to re learning form
    Snatch pull ladder 75# focussed on making sure I hit the hips every time.
    ●row 186-191-189-179-165-164-164
    ●hspu messed up 3 rds with kipping oops 15-10-10
    5rds with KB 26#-6, 18#-10,26#-6,26#-6,26#-7
    ●BOXJUMP 20″ 19,21,18,16,19,18,18,17
    ●ring dips with green band 13,12,12,11,13,7,8,14

  4. Lindsay Sinnes

    I’m sore today.
    A) I still do t have double unders; I focused my time on them. I did get one 🙂

    B)I did 55# snatches. Focused on dropping and good form. Felt ok, little off balance.

    C)This was rough. I used green band for dips and 26kb for strict push.
    217-12-14-8
    203-11-14-6
    196-11-14-6
    188-9-14-7
    188-9-14-6
    182-7-15-6
    184-6-13-9
    188-5-15-9

    D)75 push ups in 8:08. Terrible idea to rush into this after ther previous WOD. Arms are jello lol

  5. A. Did 3×6 for muscle up, doubles were off did two sets to complete 50 each round. Nose to wall did 3 sets of 60 sec

    B. Snatch did 155×1 165 for the remaining sets… felt ok..

    C.
    Rowing: 230ish, 215, 213, 213, 196, 170(started 10sec late), 190, 194
    HSPU, 30, 18, 14, 13, 10,11,12,10(118)
    Box jump overs. odd rounds actually jumped over the box, even rounds tng on the box.
    19,21,17,20,16,20,11(clock turned off had to reset) 21. (145 reps)
    Ring Dips: 19,15,13,13,12,12,12,12(108)

    D. started with 2 sets of 10 and went to 5.3,2 really fast. took 5 minutes.

  6. Brynnen

    This WOD felt better than the last time we did it (but it still sucked!!)
    -Snatches: 85,85,85,90. Keeping it a bit lighter to be nice to my ribs.
    -Row: 200,200,195,195,195,193,187,197
    -L-Sit KB Press (26#): 15,14,12,11,10,9,8,7 (my shoulders are toast and my ribs are feeling this one)
    -Dips: started with the green band, moved to the box on the 3rd rd to protect my ribs. 15,9,12,14,14,14,15,16
    -completed my 75 push-ups in 3:34. Started with 10,then a few sets of 8, finished with sets of 5. Ouch!!

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