Quality is King

  • November 11, 2014
  • By :
Marc P
Marc P

Warm-up
2 sets of 10 weighted heavy back extensions

20-15-10
Pass throughs
Shoulder taps

Spend 5 minutes working on perfecting the ohs w a barbell – face a wall for upright torso, engage your upper back, relax the shoulders and chest.

Gymnastics
3 Rounds for Quality
50 ft Handstand Walk
5 Strict Muscle-ups

Games- Unbroken
Regional- 2 Strict Muscle-ups
Open- 2 Kipping Muscle-ups

Strength
Overhead Squat
5-5-5-5

WOD
7 Rounds
7 Deadlifts (315/205)
7 PHSPU

Games- 1 abmat
Regional- 3, 45lb plates with abmat
Open- 45+25lb plate + 1 abmat, 5 reps hspus,,( 275,185)

3 Comments

  • Dave Chaput

    11/12/2014 @ 4:07 pm

    Back Ext: 45/65
    Gymnastics: 50ft, 25ft, 25ft, games mups
    OH Squat: 185
    WOD: 16:38 – @315, 5 PHSPU w/ plates

  • biscoe

    11/11/2014 @ 8:05 pm

    oh squat: up to 225 x3
    wod: 16:48 w/ 5 phspu w/ plates

  • Marc Piccuirro

    11/11/2014 @ 12:49 pm

    back ext: 65#
    Gymnastics: regionals
    OH Squat: 205
    WOD: 19:47 7 rounds @ 275

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