Supersetzz

  • October 14, 2014
  • By :
Jen
Jen

Warm-up
With a partner – one works one stretches
5 burpee down and back through the parallettes
10 shoot throughs
10 fast feet laterally through the paralettes
Use the paralettes to work on side and pancake split

Gymnastics
L-sit and L-pull-up
Max Effort for both

Strength
Box Squat With Chains
3-3-3-3-3

Super-set
After each set of squats complete a set of front rack lunges (5 on each leg)

WOD (10-15 min)
Every Minute Complete..
Hang Squat Clean (185,125)
Bar Facing Burpee
-Add One rep to each exercise every minute. Continue until you can no longer finish within the minute

Regional (165,115)
Open (145,100)

Time Trial
1000m Row for Time

3 Comments

  • biscoe

    10/15/2014 @ 1:49 am

    Backsquat x 3: 355 w/ 4 chainz
    Wod: 6 rds + 4 @ games

  • Andrea

    10/15/2014 @ 1:00 am

    L-sit- 52 seconds
    L-PU- 5
    Backsquat; 205 with chains; 115-155 lunges
    WOD: 8+15 games
    row: 3:37

  • Marc Piccuirro

    10/14/2014 @ 11:26 am

    L sit: 45 seconds
    L pull-ups: 11
    Back squat: 275 + 4 chains, 135 lunges
    WOD: 7 rounds @155
    Row: 3:52

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