Competitor WODS Week 11

 Competitor WOD Competitor WOD ALL WARM UPS ARE THE GYMNASTIC Warm Ups A.  12 minutes to find max hang power clean. B. BB Back rack bulgarian split squat – 3 RM per leg – rest as needed C. BB Pendlay row, 6 x 3 For time: “Jackie” Row 1k 50 Thrusters 45# 30 Pullups Day 2 A.  DL @ 70% of 1 RM – 2 reps EMOM x 8  B.  CG bench press @ 60% of 1 RM; 3 reps EMOM x 10 minutes Core: 3 sets of Max Effort Knees to Elbows For time: 50 kb swings @ 70/55#, 50 burpee box jumps @ 20/15″ Day 3 1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec. 2a) 5X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec. 2b) 5X2 1&1/4 Front Squats – VERY heavy, rest 60 sec. WOD 4 X 400m Run – rest 1:1 in between all, all repeats should be at 100% effort. Day 4 21-15-9

Deadlift 205#
Box Jumps 24″
wait 20 mins then Conditioning For time: 7 Rope Climbs 15′ 14 Thrusters 115/75# 25 HR Pushups 5 Rope Climbs 15′ 10 Thrusters 115/75# 25 HR Pushups 3 Rope Climbs 15′ 6 Thrusters 115/75# 25 HR Pushups]]>

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