Wed Night Comp Class

Wed Night Comp Class

A great group tonight, lots of weight out and work getting done.

Thanks Marshall for a warm welcome back.

Warm up:

400M run
2x 50 DU
3x Strict Pull ups (5-10 reps)
4x Row Bowling, try and get as close to 100M as possible on each attempt. We had a couple get 100M on the button

Lifting/Skill:

3 reps x 5 sets Snatch Drops
3 reps x 3 sets High Hang Snatch

WOD 1:

D-Town WOD #2
WOD 2 – Relay style – 15min cap
20 Toes to bar / Medball Sit-ups
15 Over the Box Jumps (30/24 & 24/20)
10 OHS (135/95) (95/65)
15 Pistols / x 2 Air Squats (any leg)
20 Pull-ups / Ring Rows
1 Person works at a time, once completed tags in team member in until all 4 have completed. Order is determined by team.

James crushed this one, smashing his previous time

Strength:

3 reps x 5 sets Bench moderate weight
3 reps x 5 sets Behind the neck Snatch push press

WOD 2:

WOD 3 – 30s – GIRLS/GUYS work together – 15 min cap
30 Ground to Overhead (165/115) (115/85)
30 Partner Wallballs (20/14)
30 Partner Deadlift (325/225) (255/175)
30 Burpee on Plate
30 HSPU / Hand Release Push-ups
30 Reps per 2 men/women, each member must complete at least 1 rep. Men go First, women second.
The girls led the way on the last one.

Our full schedule of Competitive classes will be coming soon.

CFC - Author

2 Comments

  1. Cheryl | August 14, 2014 at 6:38 am
     

    Arghhhhh. So sorry to miss

    Reply
  2. Marshall | August 14, 2014 at 1:19 pm
     

    Anytime Bish.

    Reply

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