Competition {12/20/14}

 In Competition

A.
10min EMOM:
1 Clean & Jerk
Build into a heavy weight and try to maintain for all 10 sets. Can push jerk or split jerk. Hit plenty of warmup sets before starting EMOM.

B.
4 Rounds of:
Min 1: 7-10 Deficit HSPU (8″, 6″)
Min 2: 10-15 UB C2B
Min 3: Rest

C.
Open WOD 14.3:
8min AMRAP
10 DL (135, 95)
15 Box Jumps (24, 20)
15 Deadlifts (185, 135)
15 Box Jumps
20 Deadlifts (225, 155)
15 Box Jumps
25 Deadlifts (275, 185)
15 Box Jumps
30 Deadlifts (315, 205)
15 Box Jumps
35 Deadlifts (365, 225)
15 Box Jumps

D.
3 Sets of:
15 Reverse Hypers (light/moderate)
10 Supine RIng Rows

*Using these for recovery. Sub 6-8 GHRs (3010) if you don’t have access to a reverse hyper

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  • Matt McDonald

    A. Not doing anything front rack,wrist sprain.
    Did 1000 meter row, and meathead dumbell work
    B. 7-10, 7-10, 5-10, 5-10. 8″ def tough
    C. 100 reps. Tough, all jumps no stepups
    D. Complete did back ext. and supine rows