Wed Jan 14 2015 – Comp Group

Wed Jan 14 2015 – Comp Group

Warm up

2x the following
10 leg swings
10 arm swings
10 1 legged RDL + leg swing
10 Lunges
10 Strict Press
10 PVC OH Squats
5 Strict Pullups

WOD

2 Couplets
2 rounds
10-15 laps of the gym
9 KB 72/53 or 53/35

then

 
2 rounds
9 Thursters 135/95 or 95/65
9 Bar Facing Burpees

Olympic Lifting

5 x 1 -3 Position Snatch – Goal is perfect technique not weight
5 x 1 – 1 Clean and 3 Jerks

WOD 2

Double Tabata ( 20 sec work, 10 sec rest)
Round 1 – Push Ups
Round 2 – Sit ups
Round 3 – Ring Dips
Round 4 – Sit ups
Round 5 – Push Ups
Round 6 – Sit ups
Round 7 – Ring Dips
Round 8 – Situps
Repeat..

CFC - Author

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