140408 ~ Getting Ready For Comp Wod Saturday

This Saturday is CompWod Saturday!!  We have over 20 Canucks competing in this exciting event!!  Yesterday, WOD 3 was released...I thought it would be a good opportunity for our athletes competing to give it a try, and work on some strategy.  Not competing....no worries....it a good experience to feel their pain! 

Today we will feature the barbell half of this WOD.  For the teams competing, it will give you an opportunity to both try out this portion and decide who would be the best fit to attack it. If you both struggle with the barbell portion, it may be a good idea to partner up and chip away at it together!!

Strength:

a. Bench Press

12m to find 10 RM Bench

b. Pull-Up Complex:

Every 90s x 6 min complete:

3 weighted Pull ups - place weighted plate between legs (pick a weight that is challenging, but allows you to be successful for all 3), drop it after final rep w/o coming off the bar. 

5 Strict Pull ups

7 Kipping Pull ups

The goal is to complete the 15 reps without coming off the bar.  If you can do that increase the weight of the first 3 reps.

** If you do not have an unassisted strict pullup, complete 10 banded tempo pullups (3/3/3)

Conditioning:

CompWOD Tag Team WOD 3 - Part 1

Complete For Time:

3 Rope Climbs

then...

"The Barbell Side"

Complete for Time

20 SNATCH (115#/85#) Masters & Scaled (95/75#)
20 Cleans
30 STO
30 Front Squats

Cash Out:

**While the next class is at the rig, complete:

4 x 30s Gym Width Shuttle Sprints

2  min rest in between each

Count total # of Wall Touches.

 

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