Comp Wod
2014 OPEN ATHLETES
1. Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115
21:38 RX - Muscle ups were 3/2 on rounds 1-3, singles on rounds 4-5. Did all Power Jerks with no rack- were all in sets of 3's and 2's. Very glad to make it though this one, it was daunting.
2. Skills
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy. Its about improving the bottom position.
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy. Its about improving the bottom position.
Used 55# for half, 65# for half - wrists were taxed from the jerks
Added in an 10 min EMOM for a bit more volume:
10 Wall balls
10 GHD sit ups
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