Flash Gordon

  • June 30, 2014
  • By :
Adam - aka lone toastie
Adam – aka lone toastie

Warm-up
50 Double Unders
10 Muscle Cleans
40 Double Unders
8 Front Squats
30 Double Unders
6 Squat Cleans
20 Double unders
8 Push-jerks
10 Double unders
10 Split Jerks

Strength
EMOM/Ladder
2 Clean and Jerks
-Increase the weight by 10/5lbs every minute. Go until you cannot complete 2 in the minute

Games -205,125
Regional- 175,110
Open- 145,95

WOD
1 round:
100 Double Unders
30 Hang Cleans (165/110)
–Rest 5 minutes–
2 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups

Regional- 7 mups/150/100
Open-5 MUPs/135,85

6 Comments

  • Bish

    07/01/2014 @ 10:55 am

    heat was tough..
    c&J 165-245 (power cleans)
    wod:27:10 RX
    ca$h out: 15 AMRAP laying on the ground..

  • biscoe

    07/01/2014 @ 2:49 am

    Strength: 195-245
    Wod: 32:50
    Rd 1 rx
    Rd 2 10 mup attempts
    Rd 3 10 hspu

  • Andrea

    07/01/2014 @ 1:41 am

    strength 135-175, 180×1 (took off one minute)
    wod: 28:16 games
    5 rounds: 5 weighted strict pullups + 5 weighted ring rows on incline + 12 alt kb presses + 400m run

  • Mike Quigley

    06/30/2014 @ 7:16 pm

    I made swear words when I read this last night.
    Strength – 155 to 205#
    WOD – 33mins and change. Scaled to Death.
    Round 1 – hang cleans at 135#
    Round 2 – 20 GHD and 5 Bar MUPs
    Round 3 – Back Squats at 135 and 10 HSPU

  • Marc Piccuirro

    06/30/2014 @ 12:28 pm

    That was easy
    175-225
    30:25 Rx

  • Bish

    06/30/2014 @ 11:52 am

    From what I remember MUPS are real difficult after GHDizzles….

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