Competition Day
Mobility: 5min
Coaches choice, pic your favorite
Dynamic Warm Up: 5min
WOD: 30min
“Mandofun”
–0:00-5:00–
21 Thrusters (95,65,75,55)
21 Pull Ups
–0:00-5:00–
21 Deadlifts (225,155,185,135)
21 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches (135,95,115,75)
–0:00-5:00–
15 Thrusters
15 Pull Ups
–0:00-5:00–
15 Deadlifts
15 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches
**Score the time of each segment
21 Thrusters (95,65,75,55)
21 Pull Ups
–0:00-5:00–
21 Deadlifts (225,155,185,135)
21 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches (135,95,115,75)
–0:00-5:00–
15 Thrusters
15 Pull Ups
–0:00-5:00–
15 Deadlifts
15 Burpees Over The Bar
–0:00-5:00–
9 MUs (C2B)
9 Snatches
**Score the time of each segment
NOTES:
Todays competition day is all about maximal intensity. Do not pace these workouts. Go hard, go fast, recover quickly. This means the weights should be manageable for large sets. The clocks will count up in 5min intervals so that it is easy to score the time of each WOD.
Todays competition day is all about maximal intensity. Do not pace these workouts. Go hard, go fast, recover quickly. This means the weights should be manageable for large sets. The clocks will count up in 5min intervals so that it is easy to score the time of each WOD.
Cool Down Stretch: 2-3min
$ Out
3 Rds Plank Work
1min middle, left, right
1min middle, left, right
NOTES:
Coach Athletes through this
Coach Athletes through this