Sunday Jan 18, 2015 – Comp Group

Sunday Jan 18, 2015 – Comp Group

Warm up

Bear Crawl
Crab Walk
50 DU
Scorpions

Squat Therapy, 30 sec on, 1 min rest

Warm up WOD

3 Rounds, REST 1:1
5 HSPU/5-7 Deficit Push Ups
10 T2B
15 Weighted Walking Lunges “with weight overhead not on head” 😉

 

So if it took you a minute to complete the round, rest for 1 minute

WOD

Blizzard Beatdown WOD

Twisted Grace:

10 C&J
50 DU or 150 Singles
10 C&J
50 DU or 150 Singles
10 C&J
50 DU or 150 Singles

Olypmic Lifting

“Power Snatch”
3 x 70%
3 x 75%
2 x 80%
2 x 80%
2 x 85%
2 x 85%

 

Snatch Pulls
3 x 2 -100%, 105% and 110%

WOD

2 Rounds of todays Partner WOD
500M ROW
15 Bodyweight

CFC - Author

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