Tuesday Nov 25 2014 – Comp Group

Tuesday Nov 25 2014 – Comp Group

Warm up
2x
Dynamic Warm up

10 x Push Ups
10 x Single Leg Bridge (each leg)
10 x Good Mornings with Bar
10 x T2B
10 x Wall Balls
10 x single arm snatch – total

Lifting

Barbell Warm up

Jerk foot work

5 x 1, 1 Clean + 3 Jerks – moderate weight

5 x 2 Clean Pulls from knee

WOD

EMOM for 21 minutes

Min 1 – 5 Strict Pull-Ups + 5 Pull-Ups, adjust the numbers as neeed
Min 2 – 10 Weighted Reverse Lunges 75#
Min 3 – 20 Double-Unders + 10 Thrusters 75

Strength

5 ,5, 3, 2, 1 – Overhead Squats

Steven Bishop - Author

Leave a Reply