Bump, Dump & Up

  • April 23, 2014
  • By :
Is that Bowler doing gymnastics?!
Is that Bowler doing gymnastics?!

Warm-up
6 Rounds
Row 10 calories then:
2 Power Cleans
2 Hang Squat Cleans
2 Push-jerks
2 Split Jerks
-Spend 5 minutes rolling and stretching the lats

Strength
Work up to max weight for the complex
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk
-Cannot remove hands from the Bar

WOD (20 min cap)
21 Deadlifts
9 Muscle-ups
15 Deadlifts
7 Muscle-ups
9 Deadlifts
5 Muscle ups

Games- 315,205
Regional 295, 195
Open 275,185

6 Comments

  • Rachel 'Goose'

    04/25/2014 @ 2:56 pm

    Complex- 190 pretty happy w that since had limited warm-up (had slight foot movement on last set for p.press)
    Wod- Did with team (DL felt good/ shit the bed on last set of MUs but got em)
    Interval running w. the youngin’s 400, 300,200,100m x2

  • biscoe

    04/24/2014 @ 8:33 pm

    complex – up to 255
    wod: 15:31 @ games

  • Dale

    04/24/2014 @ 1:37 am

    2power cleans, 2 hang squat cleans, 2 front squats complex : 275
    Wod: 7:11 games
    Interval running 400, 300,200,100 m x2

  • Bish

    04/24/2014 @ 1:12 am

    225 Complex
    WOD: 6:20 Games

  • Michael McGuire

    04/24/2014 @ 12:28 am

    Complex- 225
    Wod- 12:21 @ games

  • Paul

    04/23/2014 @ 6:56 pm

    warm up: done
    strength: 245, failed the push jerk at 255
    wod: 10:29 @open

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