No Kipping Allowed!

  • July 8, 2014
  • By :
Tom
Tom

Warm-up
2 Rounds
200 m run
10 Push-presses
10 Back Squats
-Spend 5 minute mobilizing hips and shoulders

Strength
1. Push-press
3-3-3-3
2. High Bar Back Squat-with chains
2-2-2-2

WOD
21-15-9
Strict Pull-ups (overhand grip only)
Front Rack Lunges
Burpee Lateral Jumps

-absolutely no kipping. Use a band if you cannot get through the pull-ups

Games/Regional (155,105)
Open (135,95)

Ca$hout
3×10 Weighted Hip Extensions

5 Comments

  • Manny Rodriguez

    07/09/2014 @ 10:41 am

    Pp 205
    Bs 255 +4 chains
    13:55 @135

  • biscoe

    07/09/2014 @ 12:11 am

    Push press: 225
    Squat: 375 + 4chainz
    Wod: 12:23 @ games

  • Marc Piccuirro

    07/08/2014 @ 12:57 pm

    205×2 Crowley got in my head, thanks bro!
    275 w/4 chains. Had to cut the set short
    9:22 @ 135
    Cashout done w/ 35lb plate

  • Crowley

    07/08/2014 @ 12:39 pm

    push press: 225
    squat: 225 + 2 chains each side – kept it light, first time squatting in 3 weeks
    wod: 10:52 open
    hip extensions: done w/ 25# plate

  • Rob Hassell

    07/08/2014 @ 12:19 pm

    Press: 195
    Squat: 315 + 4 chains
    WOD: 13:16 @ games

Comments are closed.

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