WOD COMPETITIVE: THURSDAY OCTOBER 13TH

13 Oct

NOTE: IF YOU ATTEMPT THIS WORKOUT PLEASE POST YOUR WEIGHTS AND TIME IN THE COMMENT SECTION BELOW 

COMPLEX -A- (EACH ROUND CONSISTS OF)

  • POWER CLEAN: ………………….. 5 REPS 
  • DUMBBELL SWIMS: ……………..10 REPS
*COMPLETE 3 ROUNDS

COMPLEX -B- (EACH ROUND CONSISTS OF) 

  • BARBELL BACK SQUAT………….5 REPS
  • DUMBBELL MAN-MAKER………5 REPS 
*COMPLETE 3 ROUNDS 

MET-CON: MODIFIED CROSSFIT “CINDY” (EACH ROUND CONSISTS OF)

  • 5 PULL UPS
  • 10 PUSH UPS
  • 15 AIR SQUATS
*HOW MANY ROUNDS CAN YOU GET THROUGH IN 10 MINUTES
*ORIGINAL WORKOUT IS 20 MINUTES 
NOTE: COME PREPARED…. BRING A STOP-WATCH, PEN AND PAPER

USEFUL INFORMATION:

  • HOW TO POWER CLEAN CLICK HERE
  • HOW TO DUMBBELL SWIM CLICK HERE 
  • HOW TO BACK SQUAT CLICK HERE
  • HOW TO MAN-MAKER CLICK HERE
  • HOW TO AIR SQUAT CLICK HERE
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One Response to “WOD COMPETITIVE: THURSDAY OCTOBER 13TH”

  1. Fortivita Fitness October 13, 2011 at 11:44 am #

    Complex A= 135 lb power clean + bodyweight dumbbell swims

    Complex B= 135 lb back squat + 40 lb dumbbell man-makers

    Met-Con= prescribed workout @ 10 minutes: 11 rounds completed

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