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Competitive Fitness 02.12.14


Competitive Fitness 02.12.14

Thanks Ash for the video!!  Hope you all enjoy it.


Prep Work
Three sets, not for time, of:
Handstand Walk x 15 meters
L-Sit x 45-60 seconds Scale to hollow rocks
15′ Rope Climbs x 2-3 ascents

Workout of the Day
Six sets of:
Hang Snatch + Snatch
Rest as needed

Build over the course of the six sets.

Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.

Rest exactly 5 minutes, and then…

Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders

(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)

Cool Down
Calf Stretch
Hamstring stretches

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8 Responses

  1. sandra

    Ok hand stands slowely slowely coming. L sits surprised myself with 27 seconds. Rope climbs no go because of ankle did floor to stand rope climbs 3rdsX5.
    A: did the 2 ring dips plus two pull ups for one muscle up. I used 85# for snatch. So I got to 8ring dips 8 chest to bars + 5 snatches (4+5 rounds)
    B: 1full round I did 60 airsquats in place of the jump roaps because of ankle,, 2nd round I got through the 250 meet row plus 12 HSPU

  2. Judith

    A. Yeah the warm up… Uumm
    B. snatches.. I started at 55 and end it at 100.
    C. The first one I did it at 100lb.. Then lower the weight at 95. Got to 3snatchs 6ring dips 6 c2b with a band; +2snatches.
    D. Did two full rounds.. 250m row, 15 hsp, 60dbs.. Still had 10secs left it just took too long for the rower to set up by then time was up. Lol

  3. Felt Very beat up during everything
    A. Check-Subed the Lsit For Hollow rock Lower back was lit up
    B. was not happening, Worked out at a different time then what I’m used to also.. 135 At the highest
    C. Used 135 for All sets By the end finally started to loosen up and was having no problem getting moving. 4+7
    D. 220 Overall (2Rds plus 200M) was running behind for my day only rested 2 Min instead of 5

  4. A. only did two rounds.
    B. Hit 185.
    C. 4 rounds +3 snatches. Failed twice on the snatches.
    D. Actually rested about 5 hours and did this part. Brenden had me do one minute sprint on burpees(33) and rest two minutes. Row sucked, was under a minute i think for every round HSPU unbroken. doubles took me 3 sets… Got a new rope coming hopefully it will help my doubles(prob not) lol.

    got a total score of 267. so 2 rounds = 27double unders.


  5. boom

    A. Ring L sits, rope climbs, hand walks. B. Got 175 hang and got about 3 at 175 from ground had to keep doing them cuz they werent up to b- liking

  6. Renee G

    A. Did HS holds instead, rope climbs are harder with lifting shoes!
    B. kept it light because I wanted to focus on form. 65/70/75/75/80/80
    C. Got through my set of 5 snatches but only got 2 C2B with a blue band
    D. I rested my 5min but my team left me hanging….

  7. Cash

    A. Warm up went well.. L sits over 30 sec and HS walk progressing
    B. Worked up to 95 lb snatch combo, not a great snatch day 🙁
    C. Used 75 lb snatch to work on form, belly2bar and ring dips.. 4 or 5 rounds plus 2…lost count.. Ask heather 🙂
    D. Finally finished a wod feeling good.. 2 full rounds plus 86 meters

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