Sunday Oct 26, 2014 – Comp Group

Sunday Oct 26, 2014 – Comp Group

A big group showed up today,  seems having a party the night before brings people out.

A shoutout to Gino for coming in today to workout with us.

Warm Up

Some pull ups, light stretching and mobilizing.

 

12 minute EMOM

Min 1 – 5 Strict Press

Min 2 – 10 Burpees to Rings/Overhead bar

Min 3 – 10 Good Mornings “bar or band”

Lifting

Snatch Warmup, remember to keep that bar close 😉

 

5 x 3 Snatch Press, focus on pressing yourself under the bar

 

5 x 3 Snatch Drop, Fast!!

 

7 x 2 Snatch

 

From Position 1

From Position 2, with a 3-5 seconds pause at knees

+ 1 OH Squat

Some extra fun

2x Truck Pulls  in teams of two.

 

This was fun and really showed the importance of team work. Thanks Meg.

 

WOD(s)

WOD 1

9-7-5

Snatches “Power” 135#/95#

Bar Facing Burpees

 

Rest 5 minutes

 

WOD 2

9-7-5

Hang Squat Cleans 185#/125#

Box Jumps 24#/20#

 

Rest 5 minutes

 

WOD 3

9-7-5

KB Swings 72#/53#

Toes 2 Bar

 

All in all a fun day working on our lifting on doing somethings outside our comfort zone.

Happy Sunday!

 

Steven Bishop - Author

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