Hop on the CompTrain

  • January 12, 2015
  • By :
Bhavesh
Bhavesh

Warm-up
20 Shoulder Activators
20 Ring Rows
20 Bandy Pull Aparts
20 Strict Pullups
Banded Overhead Stretch

Oly
EMOM16
Odd- 3 Snatch Pulls @105%
Even- 2 Snatch Balances @80%

Strength
Box Squat With Chains
3-3-3-3

WOD
21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

WOD Credit- Comp Train

5 Comments

  • Dave Chaput

    01/13/2015 @ 2:30 pm

    OLY: 195/165
    Box squat: up to 225 w/4 chains
    WOD: 7:45 rx

  • biscoe

    01/13/2015 @ 3:31 am

    oly emom: 225/165
    box squat x3: 315 w/ 4chainz
    wod: 8:36 rx

  • Andrea

    01/13/2015 @ 2:18 am

    oly: 140/125
    instead of BS, did some OH KB lunges, and KB step ups
    wod: 6:42rx
    EMOM 20: odd- 15 cal bike; even- 15 cal row
    EMOM 6: 5 burped box jumps @24, 5 deadhang pull-ups on fat bar

  • McGuire

    01/12/2015 @ 9:30 pm

    Oly-205/155
    Squat- 245
    WOD-8:58 RX

  • Brendan Caslin

    01/12/2015 @ 2:25 pm

    A) 225/165
    B) 265
    C) 7:16

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