Wednesday Dec 17 2014 – Comp Group

Wednesday Dec 17 2014 – Comp Group

Warm up

2 x
10 Wall Balls
10 Burpee Box Overs
10 Turkish Get Ups (5 each side)
10 Bulgarian Lunges with weight
50 Double Unders

WODs:

“CompWOD Open Tester 2015/1”

8:00 Cap
Two Scores – Time to complete, and Shoulder to Overhead

 

15 Shoulder to Overhead @135/95
15 Burpees
15 Shoulder to Overhead @ 135/95
15 Bar Facing Burpee
15 Shoulder to Overhead 135 /95
15 Burpees to a Target

 

Remaining Time Shoulder to Overhead (anyway) @ 135 / 95

 

Rest 5 minutes

 

3 rounds
350 M row
9 KB Swings 70#/53# 53#/35#

Strength, every 90 secs  moving from a, b, and c.

1a 5 x 5 Bench
1b 5 x 5 Squats
1c 5 x 5 Snatch Balance

Steven Bishop - Author

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