Sunday Nov 9 2014 – Comp Group

Sunday Nov 9 2014 – Comp Group

Warm up

2 x

  • Lunges length of gym
  • 10 KB Shoulder Press
  • 10 Wall Ball, above your normal line
  • 1 Rope Climb

 

Alternating Tabata

  • Squat Therapy
  • Hand Stand holds.

WOD

Thruster warmup
5 EMOM
min 1 – Bar x 5
min 2 – +20lbs x 4
min 3 _ +20lbs x 3
min 4 – +20lbs x 2
min 5 – +20lbs x 1

 

“Jackie”
1000M ROW
50 Thrusters 45#
30 Pull ups

Lifting

3 x 4 Tall Snatches

 

10 x 1 Mid-hang Snatches @ 70%

 

5 x 1 Power Clean @ 75%

 

WOD

Teams of 3 or 2
Each partner does 100 DU

  • All partners need to finish DU before moving to the next movement

Partner Wall Balls 150/100
Each partner does 100 DU

 

Strength

5 x 5 Bench – moderate weight

A great crowd showed up today, some PR’s all around. Maybe next time CPayne will be there 😉

 

CFC - Author

1 Comment

  1. Cheryl | November 9, 2014 at 2:12 pm
     

    Cpayne has been in yard cleaning hell since this morning…..I thought for sure the comp class would show up with rakes….imagine how quick things would go then:)

    No? On my own? Back out I go…..

    Reply

Leave a Reply