Sunday – March 8, 2015 – Comp Group

Sunday – March 8, 2015 – Comp Group

We got at it extra early with the time change.

Warmup

50 DU

then

2x

10 HR Pushup

10 KB Presses

10 Good Mornings

10 OH Squats

then

50 DU

Olympic Lifting

Clean and Jerk (for those not tackling 15.2 this morning)

60% 2 Clean + 1 Jerk

70% 2 Clean + 1 Jerk

80% 2 Clean + 1 Jerk

85% 2 Clean + 1 Jerk

85% 2 Clean + 1 Jerk

90% 1 Clean + 1 Jerk

90% 1 Clean + 1 Jerk

* Let feel be your guide for going up in percentages.

 

WOD(s)

Spring Fling WOD,  Partner WOD
50 DU

40 Box Jumps

30 Push Press

20 KB

10 OH Squats

 

rest 5-10 minutes

 

 

Spring Fling WOD #1,  Partner WOD

10 Every Minute on the Minute (EMOM)

5 Thrusters

Burpees for the rest of the minute

 

Partner 1 does 5 burpess then as many burpees before the minute is up, partner 2 is resting

Partner 2 does 5 burpess then as many burpees before the minute is up, partner 1 is resting

etc…

Cool Down, light weight

1a) RDL 5 x 3

rest 60 secs then

1b) Snatch First Pull 5 x 3

 

Another great day of getting work in.

 

CFC - Author

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